We have all heard various tips and tricks to sleep better at night.
From cutting out caffeine to limiting screen time, among other things, everyone seems to be a sleep expert these days. If you want to sift through the internet noise to improve your sleep, you have come to the right place.
Good sleep begins with good sleep habits. It is as simple as that.
The better your sleep habits, the more rested you feel in the morning.
If you are looking for a solution to consistently poor sleep, follow these five proven tips below for getting better sleep at night:
- Exposure To Sunlight
Yes, this tip is related to a good night’s sleep – as much as it may seem like it’s entirely to the contrary.
Exposure to sunlight helps us to stay alert, stimulates vitamin D production, and boosts serotonin levels. The latter of which has been scientifically proven to improve sleep quality.
Natural light helps regulate our circadian rhythm, which blissfully regulates our sleep-wake cycle by regulating melatonin production at night. So, to promote sleepy time, spend more time outside during the day.
- Regular Exercise
Regular exercise needs to be part of our routines – we all know this by now.
What some people may not realize is that exercise raises our core body temperature. Any elevation in temperature signals our brains that it is time to be awake. After exercising, your core temperature will start to decrease, and that decline will help facilitate sleep.
Physical activity also causes our muscles to deplete their supply of glycogen, resulting in muscular fatigue, which usually evolves into sleepiness.
- Mattress Matters
Studies have shown that a supportive mattress can improve sleep quality by almost 60% and help to reduce chronic pain and inflammation.
The perfect mattress should have a curving structure, conforming to the shape of your body – promoting better health and sleeping positions.
Choose a flip mattress to keep your spine in neutral alignment while doubling the lifespan of the mattress.
- Pillow Talk
Your pillow plays a crucial role during sleep. It supports your neck and upper back while you are at rest.
Getting a good night’s sleep depends on several factors, but experts all agree that getting an adequate amount of quality sleep is a good starting point.
When shopping for a pillow, buy one that supports the natural curve of your spine. Maintaining proper alignment of those two key areas of your spine will improve your sleep and reduce neck and back pain.
- Mindful Meditation
Mindful meditation slows down your heart rate and breathing, which naturally reduces your cortisol levels. Cortisol is a stress hormone that can keep you feeling like you are in a constant state of fight or flight, leading to long-term anxiety issues.
Meditation undoes that stress and helps your body to heal. It simultaneously causes theta brainwaves, which promotes the perfect state for your brain to enable sleep. This relaxation technique quiets your mind and body and enhances your inner peace.
By meditating before bed, you can reduce insomnia and other sleep disorders and focus on being calm. The perfect recipe for sleep!
