Your sleep quality plays a major role in your work productivity, general well-being, and quality of life. Chronic sleep deprivation can leave you feeling exhausted with little energy to fully engage at work and at home. Fortunately, you have the power to do something about it. Following are natural and effective ways to promote a restful night’s sleep, so you can wake up feeling refreshed and ready to tackle your workday.
Photo by Andrea Piacquadio: https://www.pexels.com/photo/close-up-photography-of-woman-sleeping-914910/
Keep Your Bedtime Consistent
Although most people tend to sleep in on the weekends and stay up later, it is very important that you try to wake up and go to sleep at the same time every day. When you train your body to wake up and go to bed at a regular time, your body’s natural clock (otherwise known as your circadian rhythm) will remain consistent, allowing you to fall asleep more quickly and wake up refreshed.
Exercise In The Morning
It should come as no surprise that a regular workout will help you release pent-up energy leaving you ready for bed at the end of the day. If you already wake up exhausted because you’re tossing and turning all night, you may be tempted to sleep in. However, a quick, energizing jog around the block in the morning will boost your adrenaline and help wake you up. It will also help you enjoy a more restful night’s sleep when you finally go to bed.
Consider Natural Relaxation Supplements
While some people may rely on prescription medications to help them fall asleep at night, many people ultimately develop a dependency on them, causing them to increase their dosage which can lead to adverse effects. If you’re looking for a natural supplement to help you achieve a good night’s sleep try CBD wax. Broad-spectrum CBD is known to help induce a sense of calm and tranquility, boosting your ability to relax and finally get some shuteye. Not only is it all-natural, but there is no risk of dependence or negative side effects either.
Make Sure Your Bedroom Is Conducive To Sleep
Many people fall asleep while watching their favorite show or scrolling through their phones. Electronic screens emit blue light which has a negative effect on your ability to fall asleep. Blue light can suppress your body’s natural ability to secrete melatonin, which is one of the chemicals in your brain that is responsible for helping you fall asleep. While this may be a difficult habit to break, consider turning off your television and leaving your phone across the room in order to resist the temptation to scroll. It’s also a good idea to set your thermostat lower at night and consider investing in some blackout curtains if your bedroom faces a streetlight
Create A Restful Sleep Routine
There’s a reason why people enjoy reading before they go to sleep. Reading before bedtime can help your body naturally transition into relaxation mode, which prompts an increase in melatonin and serotonin levels in your brain. In addition to this, reading can be extremely relaxing and help you forget about the stresses of the day. Another thing to consider adding to your bedtime routine is an aromatherapy diffuser. Aromatherapy oils can be powerful tools in your relaxation kit, especially scents like lavender, rosemary, and sage. Steep a warm cup of herbal tea before you head to bed and you’re sure to be asleep in no time.
Avoid Excess Alcohol and Caffeine
Many people look forward to that first morning cup of coffee and their after-dinner cocktail with friends at happy hour. Unfortunately, drinking coffee and alcohol to excess can both have negative side effects on your ability to enjoy a good night’s sleep. While alcohol may initially make you feel quite drowsy, the sleep that you do get after a heavy evening of drinking is extremely poor. While an occasional night out or third cup of coffee may happen from time to time, it is important not to make either a habit.
It can be frustrating to spend your nights tossing and turning, especially if you’ve got a busy day ahead. Fortunately, by taking the time to try out a few different tips and tricks you’re sure to find the perfect methods that work for you.
