6 Easy Ways To Improve Your Sleep
Now that the kids are back in school and all the other activities that go with it, it can be hard to find time to get enough sleep. More now than ever it’s important to make the most of the sleeping time you have. Here are 6 easy ways to help improve your sleep.
1. Increase Daytime Bright-Light Exposure
If you have insomnia, increasing your daytime bright-light exposure may help improve your sleep quality. Our bodies have natural clocks that regulate our sleep patterns. These clocks are affected by light. Natural sunlight is the best, but with cloudy days ahead, it might be a good idea to invest in a Light Therapy Lamp.
2. Reduce Blue-Light Exposure In The Evening
Too much blue light in the evening can trick your brain into thinking that it’s still daytime. Smart phones and computer screens emit large amounts of blue light, and can make it hard to sleep. To help combat this, you can install and app on your phone to block out blue light. Purchasing blue blocking light glasses can also help.
3. Limit Caffeine Consumption In The Evening
Caffeine stimulates your nervous system and can make it hard for your body to relax. Experts say that consuming caffeine up to 6 hours before bedtime can significantly worsen sleep quality. If you have a hard time sleeping, try drinking only non-caffeinated drinks a few hours before bedtime.
4. Consider Taking A Melatonin Supplement
Melatonin naturally occurs in your body and lets your body know when it’s time to go to sleep. Adding a Melatonin supplement can help you fall asleep faster, and have a more restful night. One study concluded that people who took 2mg of Melatonin had improved sleep quality and more energy the next day.
5. Try To Keep A Consistent Sleep Schedule
It can take a few weeks to see results, but experts say that going to bed and waking up at around the same time each day can help regulate your sleep. This is sometimes easier said than done, but going to sleep at consistent times, even on weekends, can help you go to sleep easier and feel more rested.
6. Try To Relax Before Going To Bed
There are several ways that you can help your body relax and get ready to sleep. Not everyone relaxes in the same way, so you’ll have to see what works best for you. Some ideas might be to take a hot bath with lavender bath salt, practice deep breathing, read, or listen to relaxing music.
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