How many hours do you sleep each night? If you’re like most people, the answer is probably “not enough.” In fact, according to the National Sleep Foundation, the average American gets only six to seven hours of sleep each night. While this may not seem like a big deal, the reality is that sleep is essential for our overall health and well-being. We risk several health problems without enough sleep, including obesity, heart disease, and depression. The good news is that there are several things you can do to improve your sleep habits. Here we will explore 10 Ways to Improve your sleep cycle.
- Turn off your gadgets emitting blue light. Blue light has been known to disrupt sleep, and this is because light can infiltrate our brains and keep us from achieving the deep sleep required to function properly. If your lifestyle prevents you from detaching from your devices a few hours before sleeping, you can always try blue light glasses!
- Set a sleeping schedule. Your circadian rhythm is your natural energy cycle that tells your body when to sleep and wake up. It’s also sometimes called your “body clock.” Getting used to sleeping and waking up at certain hours will greatly improve your sleeping habits and help your body’s natural circadian rhythm sync perfectly with your day.
- Start small. Starting a new habit often leads to failure because it's too overwhelming for most people to just start a new activity or habit out of the blue. It's better to start small so that you can build momentum as you go along and make adjustments if necessary.
- Physical activity. There are a lot of benefits to exercising, one of which is that it can help you sleep better at night. If you're having trouble sleeping, then a regular exercise routine may be just what you need.
- Keep your bedroom reserved for sleep. For many of us, our bedrooms are anything but peaceful. They're cluttered with clothes, photos, books, and other things. And this can make it difficult to get a good night's sleep. Your bedroom should be a sanctuary where you can relax and recharge after a long day.
- Limit naps. If you want a good night’s sleep, you should limit your naps to 30 minutes or less. Any longer than that, you risk disrupting your sleep cycle and making it harder to fall asleep at night.
- Cut back on caffeine and nicotine. It’s no secret that caffeine and nicotine are two substances that can have negative effects on your sleep. Caffeine is a stimulant, and nicotine is a stimulant and a depressant. Both substances can make it difficult to fall asleep and stay asleep.
- Use alcohol cautiously. Using alcohol as a sleep aid is not always a good idea. While it can help you fall asleep faster, it also disrupts your sleep patterns and leads to insomnia. The best way to get better sleep is by maintaining a healthy lifestyle and getting enough exercise during the day.
- Do things that wind you down. Doing things that help wind down allows us to sleep better and faster as it sends a signal to the brain that it’s time for rest.
- Sleep in a cool and dark place. This will help your body produce melatonin which will help you fall asleep quicker and sleep more deeply.
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