Going to sleep at night isn’t always easy, especially if you’re stressed. But getting good sleep is just as important as exercise and eating nutritious foods. Not getting enough sleep can result in immediate negative effects and eventually lead to chronic problems like increased disease risk and poor mental health. With that said, there are plenty of ways to ensure that you sleep more soundly and better. Keep reading to learn ways to encourage quality sleep while keeping stress at bay.
Tip #1: Exercise during the day
Getting in a workout during the day is incredibly important to your overall well-being. Consider trying a morning workout that gets your heart rate up right away. Or, fight off afternoon sleepiness by going for a jog or walk.
If you’d rather stick to gentle exercise, yoga is a great way to stretch out your muscles and relax while doing some good for your body at the same time.
Need some ideas for ways to exercise indoors? Below are a few at-home exercises you can try out:
- Stair stepping
Tip #2: Increase bright light exposure during the day
When you wake up in the morning, try to expose yourself to bright light as soon possible so you feel more alert. Bright light has a positive effect on your brain, body, and hormones. It tells your body it’s time to wake up and stay awake.
Natural sunlight or brighter lights during daytime hours also keeps your circadian rhythm healthy. In turn, you’ll enjoy improved daytime energy and better sleep quality and duration at night. In a study with people suffering from insomnia, daytime light exposure helped improve both sleep quality and sleep length. So, if you, can get out and enjoy the sunshine during the day! Even if that just means sitting on your balcony or porch for twenty minutes (and don’t forget sun protection).
Tip #3: Try a non-habit forming sleep aid
Using CBD with melatonin might be the key to a good night of sleep for some. Melatonin is a hormone that your body produces naturally, but it might not produce enough to encourage your body to actually fall asleep. A CBD sleep aid may be able to help. With the calming effects of CBD working in tandem with melatonin, you might be able to achieve a more restorative, restful night of sleep.
Tip #4: Stay away from blue light at night
When you’re trying to go to sleep, one of the worst things you can do is mindlessly scroll social media. Blue light, aka the light that’s emitted from computers and smartphones, can disrupt your circadian rhythm. Consider downloading the app f.lux to block the blue light from your laptop or desktop. Stop watching TV and using your phone at least two hours before your bedtime. It’s also a good idea to invest in light blocking stickers to place over small sources of light that can distract you while you’re trying to sleep.
Tip #5: Talk to a professional
If you feel that your sleep issues are rooted in mental health problems, it might be time to reach out to virtual therapist. A virtual therapist works much the same as an in-person therapist: he or she helps you process complex emotions, recognize unhealthy patterns of behavior, and establish new, healthy habits.
Tip #6: Create a self-care ritual
As tempting as it is to endlessly scroll through social media as you begin to get ready to go to bed, it’s the worst possible activity you can do before going to sleep. The light from your phone keeps you awake and alert. Instead, consider creating a self-care ritual. Maybe you can take a bath each night, complete with bubbles and relaxing music. Or, perhaps you can read your favorite book at night until you start feeling sleepy. Whatever you decide to do, make sure it helps you get into a state of relaxation.
While falling asleep isn’t easy for everyone, there are some steps you can take to ensure that your body is ready and prepped for bedtime when nightfall comes around. Remember to get exercise and don’t forget to take the time to relax and practice self-care.