- Avoid Caffeine Late
One of the best things you should be doing when you are looking to improve your sleep is to avoid caffeine when it’s too late. Unfortunately, caffeine is a stimulant. Because of this, if you drink it too close to sleep, you’ll find it increasingly difficult to fall asleep. It’s something that can last in your body for nearly 10 hours. Therefore, you’ll find you want to stop drinking caffeine early on during the day. Everyone’s body is different. Some may be able to sleep with caffeine in their body and some might not. It depends on how sensitive you are to stimulants.
While you don’t have to give up your morning cups of coffee, you will want to stay away from caffeine when it gets closer to bedtime. Try to avoid caffeine at least 6 hours before bed. That way, your body can effectively produce the melatonin it needs for you to fall asleep.
- Eat Earlier
One of the easiest things you can do to improve your ability to fall asleep is to consume food earlier at night. You don’t want to make a habit of late dinners. When you eat late dinners, not only do you increase your chances of developing acid reflux, but you also don’t prep your body for bedtime. After all, when you eat, you prevent your body from warming up to prepare for your sleep cycle. A lot of sleep functions are heavily disrupted when you eat a late dinner or you binge at night.
- Warm Bath
One of the things you can do when you are looking to prep your body for sleep is to take a warm bath. However, you don’t want to do it right before you plan on going to sleep. Warming your body through a hot shower or bath is a good idea as long as you space it out. You should be doing this at least an hour or two before you plan on going to sleep. Our body functions in a way that a warmer body temperature kicks off our sleep cycle. As you fall into a deeper sleep, your body will naturally cool down. This is why you might find that you get easily cold at night. This temperature regulation is a very critical component of the sleep cycle. It’s when melatonin is at its highest production levels.
- Sleep Supplements
Another thing you could do is consider taking sleep supplements. There are various herbs and extracts that you’ll find have the biological effects that you are looking for. They can help to promote better and longer sleep without negatively impacting the body’s metabolism. Here are some demonstrated options:
– Valerian Herbal Supplement
this is a good one because it is a natural herb that stems from the root of a perennial flower. It is available at local health stores. It’s effective for helping with sleep because it can help to improve the duration of your sleep and it can help you cycle through your deep sleep stages much easier.
– Tart Cherry Extract
This is another good option. Cherries are known to contain a lot of melatonin. Therefore, it’s only natural that it would be beneficial to your sleep. Melatonin is naturally produced by your body and it helps to regulate your sleep cycle. By taking melatonin naturally in the form of cherry extract, it can help you sleep longer. Also, cherries are known to contain tryptophan which is the substance that you will find in turkey that can make you fall asleep faster. You’ll find this supplement regularly available in grocery stores.
– Chamomile Tea
According to Justin Barrett this is a tea that can help to calm you down and reduce feelings of anxiety that could be inhibiting quality sleep.
- Come Up With a Routine
You’ll want to be certain that you are going to sleep at the same time every night. You want to make it a routine to go to sleep and wake up at the same time. This will help to boost your ability to fall asleep, but also to achieve high-quality sleep. Your body has a natural internal clock and by sticking to a routine, you’ll be doing less to disrupt it. Ensure that you are trying to fall asleep on a good quality mattress, read this Nectar mattress review and consider an upgrade.
- Put Away Electronics
Try to read a book instead of using your electronics at night. Anything with a screen is going to emit blue light which can simulate natural daylight. This can trick your mind and body into thinking it’s daytime instead of nighttime.