However when you can get a good nights rest it helps you exercise better eat less and lead an overall healthier life
In the past few years sleep quantity and quality has gone down Today there are far too many people who are not getting plenty of sleep If you are ready to optimize your health or if your goal is to lose weight making sure you get a good nights rest is the most important thing you can do Along with adequate sleep adding Activated You supplements to your routine is also a smart move Keep reading for more tips about how you can get better sleep and improve your overall health and well being
Increase Your Exposure to Bright Light During the Day
Did you know you have your own clock inside your body It is called the circadian rhythm It can affect your hormones body and brain It helps you remain awake and tells your body when it is time to go to sleep
Bright light during the day and natural sunlight will help keep your circadian rhythm healthy When you expose yourself to plenty of natural light it will improve your energy during the day and help you sleep longer and better at night
If you have insomnia exposure to bright light during the day can be especially beneficial It can also reduce the amount of time it takes you to fall asleep by up to 83
Reduce Blue Light During the Night
When you are exposed to light during the day it is a good thing However exposure to light at night can be detrimental to your ability to get a good nights rest This is also due to your circadian rhythm It tricks your brain into believing that it is still daytime This will reduce your hormones such as melatonin which will help you relax settle down and get a better nights rest
Blue light which is emitted by computers and smartphones is also damaging to your ability to sleep well The good news is there are a few tips you can use to reduce your exposure to blue light at night For example you can wear glasses that will block blue light download an app to help reduce blue light and stop watching TV for about two hours before you go to bed
Avoid Drinking Caffeine Later in the Day
Did you know that 90 of the population in the US consumes caffeine daily It also offers several benefits Just one dose can help to improve your energy focus and performance in certain sports However if you consume caffeine later in the day it will stimulate your nervous system and could keep your body from relaxing when you lay down to sleep at night In fact according to one study drinking caffeine approximately six hours before going to bed worsened a persons sleep quality significantly
Levels of caffeine may remain in your blood for about six to eight hours This means that if you drink large amounts of coffee after three or four in the afternoon it can impact your ability to get a good nights rest If you crave coffee later in the day it is best to choose a decaffeinated option
Reduce Long or Irregular Daytime Naps
Even though shorter power naps can be beneficial taking irregular or long naps during the day may negatively impact your sleep When you go to sleep during the day it will confuse your internal clock which means you will struggle to get to sleep and stay asleep at night
Go to Bed and Get Up at the Same Time Each Day
Your circadian rhythm operates on a constant loop It aligns itself with the sun coming up and going down If you remain consistent with your sleep and wake cycles it will help your overall sleep quality
For example some studies show individuals who operate on irregular sleeping patterns going to bed later on weekends had much lower sleep quality Other studies have shown that an irregular sleep pattern may change your circadian rhythm along with the levels of melatonin that your body produces This is what is responsible for telling your brain it is time to go to sleep
If you have struggled with going to sleep or staying asleep it is a good idea to try waking up and going to bed at the same time every day After a few weeks your body will be into this new routine and you probably will not require an alarm
Take Melatonin
Melatonin is considered the primary sleep hormone that lets your brain know when you need to relax and go to bed Many people take melatonin supplements to help them get a higher quality of sleep Something else that makes melatonin appealing is that there are no withdrawal effects related to melatonin Melatonin can be purchased at any drug store and should be taken about 30 to 60 minutes before going to bed
If you choose to take a melatonin supplement make sure to begin with a lower dose to determine your tolerance and then increase the amount as needed Because melatonin may impact the chemistry of your brain it is a good idea to check with your doctor before you start using it
Avoid Drinking Alcohol
If you have a few drinks at night you may be sabotaging your ability to get a good nights rest Alcohol is linked to things like snoring and sleep apnea It can also cause a disruption to your normal sleep patterns As time passes it could impact your bodys natural production of melatonin which also affects your circadian rhythm
Get Better Sleep with These Tips
If your goal is to get to sleep faster and stay asleep throughout the night you should begin by implementing the tips found here Each of these is backed by science and proven to help people get better sleep and to sleep longer than they would normally
While this is true everyone is unique This means you may need to use a process of trial and error to see which tips work best for your specific needs By doing this you can find a sleep routine that works for you and over time improve your health and well being
If you feel that your sleep problems cannot be fixed or adjusted with a few better sleep hygiene habits you may have a sleep disorder Speak to your primary care physician or call Alaska Sleep Clinic
907 770 9104
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