8 Ways To Improve Your Sleep
Sleep is an essential part of all of our well-being. Studies show that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. Lack of sleep has also been linked to obesity and diabetes. Poor sleep can also weaken your immune system increasing the risk of disease (1). Improving your quality of sleep is the first thing you can do to start improving all other areas of your life. Here are eight tips on how to get the best sleep of your life!
Wake Up At The Same Time Every Day
Image from Canva https://www.canva.com/
Waking up at the same time every day helps to set your body’s natural circadian rhythm on a daily cycle. Having a consistent bedtime and wake-up time can help you get a better quality of sleep over time (2). Keeping your sleep schedule consistent on weekends will further improve your long-term sleep quality. After a few weeks of getting up at the same time, you should be able to wake up without an alarm.
2. Limit Caffeine Intake During The Day
Image From Canva https://www.canva.com/
Caffeine stimulates the nervous system and prevents the body from relaxing. Caffeine has been shown to affect the nervous system for up to ten hours after consumption, meaning a cup of coffee at one in the afternoon can still affect you if you are trying to fall asleep at ten at night (2). For the best sleep possible limit the caffeine intake to one or two cups of coffee or tea in the morning.
3. Sleep In A Dark Room
Image From Canva https://www.canva.com/
Lighting is a key factor in getting a good night’s sleep. A study by the National Library of Medicine on the bedroom environment of women found that around 50% of participants noticed improved sleep quality when noise and light were reduced during the night. A great way to reduce the amount of light in the room where you sleep is to make sure all lights are off and to use a blackout curtain.
4. Use Essential Oils
Essential oils have numerous benefits for sleep. Lavender is known for its ability to promote restfulness and sleep. Marjoram and Vetiver are also helpful essential oils for promoting deep relaxation. Silent Moon Co.’s Beauty Sleep blend incorporates the restful properties of lavender, marjoram, and vetiver in a convenient roller bottle. Just roll the blend onto your wrists and back of your neck before going to sleep for deep and luxurious sleep. If you struggle with snoring try our Breathe Roll-on Essential Oil Blend. Breathe uses a combination of essential oils to open the sinuses and reduce snoring through the night.
5. Take A Bath or Shower Before Bed
Image From Canva https://www.canva.com/
A study done by the National Library of Medicine showed that taking a 90-minute bath right before bed can improve sleep quality, help you fall asleep faster, and have a deeper sleep. Plus a warm bath is a great way to relax any day. For enhanced sleep and a luxurious bathing, experience try adding Beauty Sleep Bath Soak to your bath (3). The natural Epsom salts soften the skin while the essential oils provide a relaxing aroma to stimulate deep relaxation.
6. Practice Deep Breathing Or Meditation
Image From Canva https://www.canva.com/
Taking time in the evening to relax is an essential part of preparing your mind and body for a good night’s sleep. A study by the National Library of Medicine found that practicing relaxation techniques before bed has been shown to improve sleep quality and can be used as part of a treatment plan for insomnia. A great way to start meditating is to listen to a guided meditation on Youtube or Spotify. If you are looking for a simple way to relax before bed try lying on your back and just focusing on your breathing.
7. Find The Right Temperature For You
Image From Canva https://www.canva.com/
Many people have discovered that trying to sleep on a very hot summer night can be uncomfortable and difficult to get high-quality sleep. Finding the right sleeping temperature for you is essential for improving the quality and length of your sleep. The perfect temperature for sleeping for most people is 70°F (20°C), but it depends on your preferences.
8. Limit Alcohol Consumption Before Bed
Image From Canva https://www.canva.com/
Drinking any fluids 1-2 hours before bed is not a good idea. Alcohol can increase your resting heart rate which prevents you from getting deep sleep. One of the key reasons to avoid alcohol consumption before bed is that while it can have an initially sedative effect, alcohol can reduce REM sleep and can cause sleep disruption (1).
(1) ttps://pubmed.ncbi.nlm.nih.gov/17308390/
(2) https://pubmed.ncbi.nlm.nih.gov/21243655/