- Get Your Exercise In During The Day
There has been ample research that shows that exercising throughout the day can help to improve your sleep. Some noted that exercising around 1.5 hours before going to sleep ended up improving their sleep. You want to use trial and error when coming up with the right time to sleep yourself as everyone is different.
If you suffer from back issues or you have any medical problems that can make it hard to exercise, you can find some other way. There are plenty of ways you can look to incorporate exercise into your routine including doing swimming for increasing your heart rate. With water, you don’t have excess pressure on your joints. It can allow you to get in a highly effective workout without stressing your joints or bones. You can also always strive to get a brisk walk in every day for at least 30 minutes. Getting your heart rate up is important as it can help to boost your cardio fitness.
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- Don’t Drink Caffeine Too Late
A big mistake a lot of people end up making is drinking caffeine too late in the day. While drinking caffeine isn’t necessarily bad for you, it’s not something you’ll want to do too late in the day for various reasons. One of the main reasons is that it can negatively impact your sleep. Caffeine’s effects can last for upwards of 10 hours. Therefore, you don’t want to drink too much later in the day or else it could cause you to stay awake at night.
Not many will be willing or able to give up coffee or caffeine throughout the day. Because of this, you want to try to stick to drinking it in the morning. Stick to drinking it at least 6 hours before your scheduled bedtime. This way, your body can process it and it will allow you to still get tired of your normal bedtime.
- Don’t Eat Dinner Too Late
When it comes to improving your sleep, you want to focus on when you are eating. Eating too late can end up negatively impacting your sleep. Ideally, you want to stick to eating dinner at least 3 hours before your bedtime. When you eat dinner late, you will be at an increased risk for developing issues like heartburn that can keep you awake at night. Eating late will also keep your body from warming up before bedtime. This is what your body does to prep you for sleep. You’ll find that various body functions like glucose metabolism will be disrupted if you consume food too late.
- Take a Bath
Taking a warm bath is one of the best things you can do to prep your body for sleep. This will give you the ability to increase your body temperature which your body does naturally to help you sleep. When your body is at a higher temperature, it allows the sleep cycle to start. Your body then decreases its temperature around 2 hours into the sleep cycle. It’s necessary to have this regulation of temperature throughout the night to optimize your sleep. It’s what helps your body produce melatonin which can keep you asleep at night.
- Natural Sleep Enhancer
You can always look to try a natural sleep enhancer. Various herbs can do this for you. You will find that some of these work better than others depending on how your body reacts to them.
– Valerian Herbal Supplement
This is a natural herb that comes from the root of the perennial flower. It’s a dietary supplement and it’s available OTC. You will find that this herb helps get you to sleep faster.
– Tart Cherry Extract
Cherries contain melatonin which is what helps your body start its sleep cycle. This is why you will find a lot of people taking melatonin if they have trouble going to sleep. By using tart cherry extract, you can get not only melatonin but also tryptophan which will also help you fall asleep quicker.
– Chamomile Tea
If you want herbal tea, this is the best you’ll find for sleep. Chamomile is great because it can help you relax and get you to sleep quicker.