According to studies, poor sleep immediately affects your hormones, exercise performance, and cognitive function. It can also promote weight gain and raise disease risk in adults and kids. In contrast, good sleep may assist you in eating less, exercising more, and being healthier. Over several decades, both sleep quality and quantity have diminished, and in reality, many people suffer from chronic sleep deficiency.
Getting a good night’s sleep is one of the essential things you can do to improve your health and lose weight. Here are some evidence-based suggestions for getting a better night’s sleep.
Follow a routine
Keeping to a regular sleep pattern is one of the most important things you can do to improve your sleep. Stick to your bedtime routine, even on weekends and holidays. If you go to bed and get up at the same time every day, it gets easier with practice over time. Your body’s internal clock, often known as your circadian rhythm, regulates your natural sleep-wake cycle.
This cycle is dictated by exposure to light. When it’s dark, your body produces melatonin, a hormone that makes you feel sleepy. In contrast, your body suppresses melatonin production when it’s light outside.
Establish a pre-sleep ritual and a comfortable sleep environment
A pre-sleep ritual can help signal to your body that it’s time to wind down for the night. It may include taking a warm bath, reading a book, or writing in a journal. Avoid watching television or working on the computer in the hours leading up to bedtime, as the blue lights can interfere with sleep.
At bedtime, your bedroom must be dark, quiet, and calm. Consider using blackout curtains or eye masks to block out light and earplugs or white noise to reduce any disruptive noises. Keep the temperature in your room between 60 and 67 degrees Fahrenheit (15-19 degrees Celsius) for optimal sleep.
Limit caffeine, alcohol, and tobacco intake
Caffeine is a stimulant that may be detected in your blood for up to eight hours after use. As a result, if you’re attempting to sleep, avoid caffeine after 2 p.m. Alcohol might make you feel sleepy, but it later impedes your sleep cycle. If you drink alcoholic beverages, limit yourself to one or two drinks and wait many hours before going to bed.
Smoking cigarettes can lead to insomnia and disrupt your sleep patterns. Tobacco products contain nicotine, a stimulant that can keep you awake. Quitting is the best thing you can do for your overall health and may also improve your sleep quality. But, if that is asking too much, try to cut down and don’t smoke in the few hours before bedtime.
Get regular exercise and manage stress
Exercise is a great way to reduce stress and promote better sleep. However, it’s best to avoid exercising a few hours before bedtime, as this can act as a stimulant and make it more difficult to fall asleep. If you do exercise close to bedtime, try doing so earlier in the day or at a lower intensity.
Chronic stress can lead to sleep problems. If you’re struggling to manage stress, consider trying relaxation techniques such as yoga, meditation, or deep breathing exercises. You may also want to journal or discuss your concerns with a therapist.
Take time to wind down and limit naps
Avoid working or doing anything that requires mental effort in the hours before bedtime. Instead, take some time to relax and unwind. It may include reading a book, taking a hot bath, or listening to calming music. Napping can interfere with sleep if it’s done too close to bedtime. If you must nap, do so early in the day for no longer than 20 minutes.
Consider supplements and sleep aids
If you still have trouble sleeping, you might consider using supplements or aides. Melatonin is a hormone that regulates the sleep-wake cycle and is available as a supplement.
Talk to your doctor about whether any supplements or medications may be right for you. They can also guide how to use them safely.
Use CBD Natural Health Products
CBD oil is another option that can help you relax and get a better night’s sleep. CBD natural health products, unlike hemp or marijuana-derived oils, are derived from the cannabis plant but do not include THC, the psychoactive component of cannabis. CBD oil is non-intoxicating and may be used to treat anxiety and sleeplessness. CBD products are available in various formats, including tinctures, capsules, edibles, and topical lotions.
Talk to your doctor about whether CBD oil may be right for you. They can also guide how to use CBD products safely. The FDA does not currently regulate CBD products, so choosing a reputable brand is crucial. Look for products that have been lab tested and are made with quality ingredients.
Getting a good night’s sleep is vital for overall health and well-being. You can do many things to promote better sleep, including sticking to a regular sleep schedule, avoiding caffeine, etc., before bed, exercising regularly, and managing stress. If you’re still struggling to get rest, talk to your doctor about other options that may be available to you.