It's Friday night!
Before you either go out or knock out, check out this blog post to help you sleep better tonight...
5. Lower Use of Electronics Towards Night Time
Human's use of electronics has exploded in the last decade, and so has the amount of people with sleeping disorders. Between our phones, computers, and televisions, we are constantly staring at some form of a screen.
These screen possess a blue light that throws off your circadian rhythm and hinders your brain from releasing melatonin, a hormone detrimental for sleep quality.
I've found that eliminating screen time about an hour before bed was the first step to me really noticing a difference in my sleep. I replaced screens with books, meditation, and spending time with my dog.
4. Darken Your Room
This may seem obvious, but this also has a deep effect on your melatonin levels.
Think about it using common sense; melatonin is not released in the daylight, because humans are naturally awake in the day time.
If there is light in your room when you're trying to sleep, less melatonin will be released, which will lead to a less deep sleep.
I've always been very active, but moreso later at night because of my schedule. Going straight to the gym from work was easy for me to commit to, plus it broke up the mundane at the time.
Although exercise is great for sleep quality overall, it is found that exercising earlier in the morning is optimal due to it's influence on your circadian rhythm.
Once I pushed myself to wake up earlier instead of going to bed later, I noticed a solid difference in my sleep quality, which brings me to my next point...
2. Go to Bed & Wake Up Earlier
This can be tough, especially if you are dealing with insomnia. Trust me, I know.
The way I looked at it was I am going to have to either sacrifice 1 good night's sleep by either going to bed sooner or waking up earlier. But, once I made the jump, I would be so tired the next night that I would go to bed early no matter what, and just have to commit to waking up earlier to set it straight.
We are naturally meant to sleep when it gets dark and be awake during the daylight - practicing and honoring this commitment will have numerous, long-lasting, beneficial effects on your psyche and body.
1. Drink Chamomile Tea
I've always used Chamomile tea to go to sleep and swear by it.
I never liked taking sleeping pills like Advil PM due to their habit-forming nature, but sipping on a hot, soothing tea really slows my mind down and brings me to a gradual stop.
Chamomile is known to combat anxiety, calm nerves, and work like a mild sedative.
I'm about to take my own advice and hit the hay pretty soon, but thanks for stopping by and reading!
I hope these tips help you as much as they help me.
Have any good night time book suggestions? Let me know in the comments! I'm always interested in new reads.
Stay healthy, happy, and strong!
Author / Yoga Instructor / Plant-Based Wildman
P.S. Everyone is loving our Yeti Ultrasonic Air Humidifer so much, it looks like we're going to run out soon...