You Need This: 5 Things You Can Do To Get Quality Sleep More Often

We've all been there!



The struggle to sleep well is real for a lot of us. We’ve got so much going on in our lives that, even if we get our full eight hours a night, we still wake up feeling exhausted.

Missing out on quality sleep also means missing out on its health benefits. Good sleep has been found to contribute to stronger immune systems, lower stress levels, better brain function, and improved mental health.

A good night’s sleep isn’t as out-of-reach as some of us might think. By adding just a few new habits to your day, you can significantly improve your sleep quality and get it more regularly. Here are a few tips you can start following today so you can have a good night:

Set a sleep schedule
Your body relies on a circadian rhythm to get quality sleep. This rhythm is a pattern your system follows in order to produce the right hormones at the right time. By sleeping and waking up at roughly the same time every day, you can establish a strong pattern for your body to follow. Set a regular alarm for getting up in the morning and turning in at around the same time at night to help your circadian rhythm work its magic.

Work by the window in the daytime 
Sunlight helps your body produce hormones that keep your circadian rhythm regular. Because of this, getting enough sun in the daytime helps you not only sleep longer but also sleep better. Try setting up your laptop by the window when you work in the mornings to get yourself that much-needed dose of vitamin sun.

Exercise regularly
A good workout doesn’t just help you spend all your excess energy; it also releases endorphins that lower your stress and anxiety levels. Any adrenaline that hypes you up post-workout also wears off in just a couple of hours. This makes exercising in the daytime an ideal mix of ingredients for good quality sleep.

Have an early dinner
While eating way too much does make you sleepy, a regular-sized dinner can actually keep you stimulated for a couple of hours. That’s because your digestive system is at its most active after a meal, and the subtle sensations affect your ability to fall asleep. Having dinner at least three hours before bedtime should result in easier, better sleep.

Research on supplements that can help you sleep
Sometimes, your body just has trouble getting in the “mood” for sleep. In these cases, you may find food supplements with Melatonin. Melatonin is a hormone that the brain produces at night. It is commonly associated with helping one's circadian rhythm. Because of this, melatonin may regulate your sleep when you're having trouble catching those Zs.

Melatonin can be taken safely via dietary supplements. Experts suggest taking one to three milligrams of melatonin two hours before bedtime to receive its full effect in catching those quality Zs.

*Price is based on SRP

*Price is based on SRP


*Price is based on SRP

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