Oftentimes, people rely on energy drinks and other substances to pull all-nighters. Whether they need to stay awake with sick children or power through a tough work season, it’s really easy for one’s sleep to get off track. If you’d like to improve the quality of your sleep, consider the following tips.
1. Take Sleep Supplements
Many companies produce supplements that help with an individual’s ability to experience deep, restful sleep. Some of the most popular supplements contain ingredients like melatonin, lemon balm and ashwagandha. Before you opt to take any supplement, make sure it won’t negatively interact with any current medications you’re taking. Contact your physician in order to get approval. Though they’re meant for temporary use, sleep supplements can be extremely effective in helping people transition to a more restful experience.
2. Use a Sleep Tracking System
A sleep-tracking system does the work for you. It pays attention to your sleep cycles, disturbances and more. Take it a step further by investing in a sleep enhancement system that can provide the right technology to magnetically impact your ability to experience a natural sleep pattern. The SOLTECH HEALTH sleeping system promises to help users fall asleep, stay asleep and sleep deeper. When you wake up in the morning, you deserve to feel well-rested and ready to start the day.
3. Decrease Intake of Caffeinated Beverages and Energy Drinks
Just like caffeinated beverages and energy drinks can help you wake up, they can actually keep you awake longer than you need to be. Whether you’re using Vitamin B12 energy supplements or iced coffee to power through your day, consider 12 pm your deadline for consuming any more energy-boosting beverages. By cutting off these beverages at 12 pm, you’ll give your body a chance to naturally get tired and get ready to sleep when it’s time.
4. Monitor Your Nutrition
When people need an energy drink to get through their afternoon slump, it’s not uncommon to see that they’ve consumed a heavy lunch. Monitoring your nutrition will help you to naturally remain energized for much longer. For breakfast and lunch, focus on meals that are filled with protein and vegetables. Look for foods that are much easier for the body to digest without becoming sluggish. Skip the lunchtime burger, and opt for a hearty salad instead. Try to avoid late dinners. If you’re going to be in bed by 10 pm, cut off food consumption by 7 pm. Give your body a chance to digest the food before it’s time to sleep.
5. Decrease the Temperature of the Room
When the room is a little cooler, you’ll naturally want to get cozy and warm. As you bundle up underneath the covers, you’ll feel the warmth and want to stay in that warm spot. Whether you turn the thermostat down a few notches or use a ceiling fan to generate a cool breeze, decrease the temperature of the room. It’s even a great idea to wear socks to bed. Socks tend to support a body temperature that’s conducive to sleep.
6. Eliminate Electronics
While most people know that electronics are bad to bring to bed, many do it anyway. It’s time to find ways to break the habit. Consider bringing a physical book to bed with you. Read it until you drift off to sleep. The point is to find a diversion that doesn’t include blue light. Electronics emit a blue light that signals a sense of alertness to the brain. Place your phone on ‘Do Not Disturb’ mode. Either put it in another room or across the room in order to avoid temptation.
7. Develop a Bedtime Routine
Bedtime routines always bring a sense of relaxation and nostalgia. The nostalgia comes from doing comforting activities at the same time each night. Whether you take a relaxing bubble bath or drink a cup of chamomile tea as you listen to a jazz playlist, find relaxing activities to include in your bedtime routine. As you repeat these steps each night, you’ll send signals to your brain that it’s time to wind down.
If you’d like to drift off to sleep with ease, know that it doesn’t have to be a hard fight. If you’ve implemented these tips and don’t see any improvements, consider seeking the professional help of physicians. This is especially true for those with undiagnosed sleep disorders. Sleep is incredibly paramount to a person’s ability to enjoy a higher quality of life. It’s worth the effort so remain committed to the process.