Tuesday, 14 November 2017

A Better Sleep, a Better You

Do you wake up feeling tired and groggy? If so, you’re not getting the quality sleep that you need. Making the effort to improve your sleep will improve your health, reduce pain, lower the risk of injury, and boost your mood. With that in mind, read on to discover how to enjoy a better sleep so you can be a better you.

  • Improve your sleep environment – One of the reasons why you may be struggling to get a quality night’s sleep is because of your bedroom environment. You need to keep your room quiet, cool, and dark. Make sure your bed is comfortable and that the room has adequate ventilation.
  • Take healthy supplements – There are a number of supplements that can help you to get a better night sleep. You should also consider terpenes UK products, as they are believed to assist with sleep, especially amongst those who suffer from ongoing pain. Needless to say, before consuming anything, you need to ensure it is healthy. Do your research and make sure you are fully aware of the ingredients inside the product and the impact they have.
  • Wind down and clear your head – If you are to improve your sleep and your general health, you need to learn how to wind down effectively. There are a number of relaxation techniques you can use for a better sleep, including visualising a restful and peaceful place, progressive muscle relaxation, and deep breathing. You may need help with stress management if you are being kept awake because of the stress of school, family, or work. If your thoughts at night are dominated with chronic worrying or anxiety, you need to learn how to stop worrying and view life from a positive perspective.
  • Make nutrition changes – You need to be smart about what you drink and eat. Cut back on refined carbs and sugary foods. You should also avoid drinking too many liquids in the evenings, as this can result in regular trips to the bathroom throughout the night. Aside from this, avoid alcohol before bed, avoid large meals at night, and limit nicotine and caffeine.
  • Control your exposure to light – Melatonin helps to regulate your sleep-wake cycle. This is a hormone, which occurs naturally and is controlled by exposure to light. When it is dark, your brain secretes a greater amount of melatonin, which makes you sleepy. This is why it is important to control your exposure to light. During the day, you should let as much natural light into your workspace and home as possible, spend more time outside during daylight, and in the morning you should expose yourself to bright sunlight. At night, keep the lights down if you wake up in the middle of the night, make sure the room is dark when it is time to sleep, don’t read with backlit devices, say no to late-night television, and stay away from bright screens within 1-2 hours of your bedtime.
  • Keep in sync with your natural sleep-wake cycle – To do this, be smart about napping, avoid sleeping in (even if it is the weekend!), and try to go to sleep and get up at the same time every day. This will make a big difference.

    *This is a collaborative post*


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