To maintain a high quality of life, you need to make sleep a top priority. Restless nights often cause you to feel physically and mentally drained. Even worse, people who don’t get enough zizz are more prone to getting sick. Here are eight simple changes that can help you to sleep better.
1- Limit Your Coffee Intake
It’s no secret that coffee is America’s favorite caffeinated beverage. While a cup of joe can give you a boost of energy, it’s important to limit your intake. Because caffeine tends to linger in the bloodstream for several hours, the best approach is to only drink coffee during the morning. When consumed in large amounts, this popular stimulant can keep you awake throughout the night.
2- Exercise Daily
Research shows that exercising daily can dramatically improve sleep quality. It effectively reduces stress and anxiety, thus making it easier to fall asleep. While you don’t need to train like an Olympic athlete every day, try to obtain at least 30 minutes of aerobic exercise. Some simple activities that can get the blood pumping include jumping rope, light jogging, and power walking.
3- Put Your Phone Away
Whether they are reading social media posts or watching viral videos online, many people tend to always have their smartphones in hand. Unfortunately, your phone and other electronic devices can reduce melatonin levels by producing blue light. If you want to get the best possible sleep at night, avoid keeping the phone near your bed.
4- Don’t Drink Alcohol Before Hitting the Sack
Contrary to popular belief, it’s not usually a good idea to drink alcohol before retiring at night. Although alcohol may initially cause you to feel dozy, it can actually shorten overall sleep duration. After having a glass of wine at night, many people wake up the next day feeling a bit fatigued.
5- Use CBD Products Before Bed
If you want to increase your chances of getting a good night’s rest, consider using CBD products. CBD can help calm your nerves and reduce pain, thus putting your mind more at ease. From CBD edibles to vape cartridges, you have quite a few different options.
6- Take a Warm Bath or Shower
Before you hop into bed, first take a warm shower or bath. After doing so, your body’s core temperature will be lower. This ultimately means you will be able to fall asleep faster.
7- Limit Napping During the Day
A quick power nap during the day can help restore your energy levels. However, be sure to keep your sleep session to less than 20 minutes. If you nap for an extended period, you may be more prone to staying awake at night.
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8- Avoid Eating a Big Meal Before Bedtime
Ideally, you should eat dinner at least a few hours before bedtime. This is especially true if you’ve just had a big meal. Food can keep the body active with digestion, which ultimately leads to restlessness. Light, healthy snacks are better for late-night nourishment.
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