Written By Paisley Hansen / Reviewed By Ray Spotts
Sleep is one of the most powerful tools that the body has, combating significantly more than just fatigue. It helps you stave off illness, boost your immunity and stay well. While this is a vital component of wellness and life, many adults struggle with sleep.
Whether you lack sufficient hours or get poor quality sleep, there are numerous reasons why you may be feeling fatigued. If you want to get better rest, here is key information about sleep and tips to help you optimize your rest.
Understand Light and the Influence it Has on Your Sleep
While most people know that you should darken your bedroom at bedtime, most don’t realize the depth of the impact that light can have on your sleep, mood, energy and overall wellness.
It is becoming more common knowledge that blue light from digital devices has an impact on your eyes and energy levels; however, there are also vast benefits to having an infrared led heat lamp. Keep in mind that for many different types of lights, it is important to plan your exposure accordingly to promote better sleep and avoid negative effects.
Change Your Bedroom Environment
Environmental changes can have a vast impact on your slumbers. Having a cool, dark space that has limited exposure to disruptive sounds can have a considerable effect on your sleep. You should also consider removing distractions like televisions, upgrading your bedding, reducing clutter and integrating aromatherapy to boost calmness in the space.
Making small changes to your environment can work wonders. Your bedroom should feel more like your sleep sanctuary, and you should protect it from the stressors and distractions of the world if you want better sleep.
Introduce Relaxation Technique
While many of the changes that you can make are updates or your surroundings, you should also evaluate behavioral changes including strategies to alleviate your stress. Using healthy coping mechanisms like breathing techniques, yoga or even a warm shower before bed can help you relax. By investing in relaxation tools before bedtime, you can set yourself up for sleep success and transition smoothly into your slumbers.
Avoid Sugary, Caffeinated and Late-Night Snacks
You may be unknowingly engaging in behaviors and activities that are throwing off your sleep and leaving you ill-equipped to achieve a restful night’s sleep. Consuming snacks late into the evening, sugary desserts or a considerable amount of caffeine can all impede your sleep.
To avoid letting these impact your sleep, plan out your caffeine intake to end earlier in the day and avoid snacking two hours before bedtime. These strategies can help you avoid disruptions to your sleep cycles like jumpstarting your system and processing food as you sleep.
Consider Taking Melatonin
Not everyone finds these strategies useful in promoting good sleep. If you need a bit of regulation, you may want to consider taking melatonin. Melatonin is a hormone that your body naturally creates that helps regulate your sleep cycle and causes you to feel sleepy; however, sometimes your body also needs a boost.
While there are several things that you need to know about melatonin, it can be useful to those who need some help regulating.
Schedule a Visit With a Doctor
While there are many strategies that you can use at home, it is also important to recognize that you may need to involve your doctor. If you have a more serious health condition, sleep disturbance or something else going on with your health, professional help is key. While improving your behaviors and being proactive with your sleep protocol are useful strategies, these cannot treat your health issues.
Getting a good night’s sleep can feel like an impossibility for many adults who struggle with sleepiness. If you want to be more alert and improve your slumbering state, consider these essential sleep factors and take steps to improve. You too can find your way to a more peaceful and less sleepy state.
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Paisley Hansen is a freelance writer and expert in health, fitness, and growing young. When she isn’t writing she can usually be found reading a good book or hitting the gym. She loves hearing from readers so feel free to contact her through Facebook.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.