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10 Tips for Better Sleep

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 If you want to enjoy a healthy life, then you need to combine the following: regular exercise, a balanced diet, and a good night’s sleep. Research shows that poor sleep comes with immediate negative effects on brain function, exercise performance, and hormones. I think that you can imagine what prolonged sleep deprivation can do to your body. If you have been dealing with sleep problems lately and are determined to do something about it as fast as possible, check out the ten tips below. You should visit this source for some extra, useful information.

1. Increase bright light exposure during the day. The circadian rhythm is your body’s natural time-keeping clock. It tells the body when to stay awake when to fall asleep and it affects your brain, body, and hormones. Increased daytime light exposure improves sleep quality and duration, helping even people who suffer from insomnia. You should try it too.

2. Reduce blue light exposure in the evening. It tricks your body that it is still daytime and that it needs to stay awake. It is why you should turn off bright lights at least two hours before you go to bed and you should not watch TV for at least one hour before sleep.

3. Forget about caffeine late in the day. You might feel that you can’t properly function without a cup of coffee late in the afternoon, but you should switch to decaf if it is past 2 pm.

4. Irregular or long daytime naps should be removed from the schedule. Irregular napping throughout the day will negatively affect your sleep. Your internal clock will get confused, and you will have difficulties falling asleep at night. You shouldn’t nap for more than 30 minutes, and you shouldn’t do it at all if it is late in the afternoon.

5. Consider a few supplements that can induce relaxation and help you sleep. Lots of people have tried ginkgo Biloba, magnesium, valerian root, lavender, or glycine with excellent results, and you should follow their example.

6. Try a melatonin supplement. Melatonin is the key sleep hormone, the one that tells your brain that it is time to go to bed. A melatonin supplement will improve your sleep, so introduce it in your daily routine and enjoy the positive effects.

7. Don’t drink alcohol. The nighttime melatonin production is severely altered by alcohol, which is why you should not have more than a cup of wine late in the evening.

8. Try to take daily walks. Physical exercise is highly efficient at increasing the production of melatonin, so a simple thing such as a daily walk can help improve your sleep.

9. Establish a sleep routine and stick to it. If you go to bed at the same hour and wake up at the same hour every morning, you can train your body into learning when to fall asleep and when to stay awake. Stick to the schedule on weekends and holidays if you want to see results.

10. Optimize the bedroom environment. Reduce noise, reduce light, set up a relaxing temperature, and opt for a top-quality mattress. If you have an old mattress that needs replacement, you can learn more here about how to select a quality one. We highly recommend you to opt for a memory foam mattress, even though it requires a bigger budget compared to other mattresses. Memory foam mattresses are among the best ones on the market and deserve your full attention. Access this website for some useful information on this topic. You will understand that these mattresses are worth the financial effort.

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