If you struggle with getting enough sleep, you probably know some of the consequences that come along with it. It makes you less productive, saps your energy, and hinders your concentration. It can lead to a host of serious health issues, significantly increase your stress levels, and harm your overall happiness and quality of life. And those are just a few.
Here’s the point: You need to address sleep deprivation as soon as possible. And there are ways that you can do just that without the use of prescription meds, which can yield side effects as harmful or worse than the sleep deprivation itself. From changing your diet to adopting a new bedtime routine, Nutrii shares a few simple ideas:
Choose healthy foods
Your daily diet can greatly influence your sleep habits. This is particularly true of the food you eat at night. Steer away from fatty, highly acidic dinners and late-night snacks that can cause acid reflux and other conditions that disrupt your sleep. And don’t drink caffeinated drinks after lunchtime. Moreover, drink alcohol in moderation; even if it helps you fall asleep, it can cause you to wake up in the middle of the night.
Focus on crafting healthy evening meals with sleep-enhancing foods. And it’s important to prepare your food well, so think about making upgrades to your kitchen, like with a high-quality range hood. This is especially important if you have a gas range which can have adverse effects on your home’s air quality.
Everyone needs relaxation in their lives. Along with benefiting your overall health and well-being, engaging in relaxing activities unrelated to work can help you get a better night's rest. Essentially any activity that reduces your stress and helps you disconnect from your obligations for a moment can prove beneficial. Start a hobby, go to the spa, do a little TV binging on the weekends—just try to incorporate relaxation into your regular routine. You may even find that investing in relaxing decor such as amethyst, which is believed to reduce anxiety and negativity, helps put you at ease before bedtime.
Adjust your nighttime routine
You might be an adult, but you still need a bedtime routine. Yes, that includes an actual bedtime: Going to bed at the same time each night and waking up at the same time each morning is the best way to tune your body‘s natural clock and get into a healthy sleep rhythm.
Find relaxing activities that you can do at home to prepare your body and mind for sleep. For some people, this means stretching or meditating. For others, it means reading a paperback by candlelight. Listening to calming music is also proven to help individuals fall asleep. And while you’re at it, invest in a white noise machine to help you stay asleep through the night.
Work out in the morning
Exercise is another fundamental building block of a healthy life. And it can do wonders for helping you get restful sleep. Avoid working out in the evening as it can take some time for your body and mind to calm down afterward. Early mornings are best; not only does it give you more energy throughout the day and help you become more tired by nighttime, but it also helps regulate melatonin production in your brain.
Set the stage for rest.
Your atmosphere can also affect how well you sleep. Keep your bedroom cool and dark. Make sure your bedroom and surrounding areas of the home are quiet. And keep electronic devices out of your bedroom; the blue light emitted from electronic screens can do a number on your sleep quality, and you don’t want that.
Getting through your sleep deprivation must be a priority, and it’s best to first try methods that don’t involve prescription meds. Remember to make any necessary modifications to your diet, and find relaxing activities to incorporate into your daily and bedtime routine. And consider working out in the morning and turning your bedroom into a sleep-inducing sanctuary. You might be surprised by how effective these simple tips can prove in promoting healthy sleep habits.
This article was brought to you by Nutrii, born out of a strong desire to transform the supplement industry into something we are truly proud of. We are a team of like-minded industry experts passionate about improving the health and wellbeing of individuals around the world. For more information, contact us today!