Vital Tips For Better Sleep

Why getting better sleep is vitally important

If you have trouble sleeping, you’ve probably noticed an inability to focus throughout the day. That means you may experience increased irritability and experience headaches due to exhaustion. These symptoms are hard to ignore if you’re trying to be productive and may lead to burnout while working. It may also lead to a severe impact on your mental health. 

Lack of sleep can have serious consequences to your physical health too. Not getting quality sleep can put you at risk for several serious diseases such as cardiovascular diseases, higher blood pressure and type 2 diabetes. Luckily, there are several ways to get better sleep and improve your health.

Your diet can improve your sleep cycle

What you eat throughout the day can impact how you sleep at night. There are many diet adjustments you can make to improve your sleep cycle. Taking small steps like limiting caffeine, staying hydrated with water, and having dinner earlier can be key to getting your body ready for bed. 

Studies have shown foods like almonds that contain melatonin are a great treat before bed. Drinks like Chamomile tea can improve sleep quality. Other foods and drinks that contain sleep-promoting properties include bananas, oatmeal, and dairy products such as milk!

Getting exercise is crucial 

A commitment to exercise can help you sleep better. The more your body stays active, the more it alerts you that it needs sleep. Studies have shown that those who workout have decreased their insomnia. An active lifestyle can also help you lose weight. Losing weight can help decrease your risk for sleep disorders like sleep apnea

Some common exercises to help improve your sleep include aerobics, yoga, and strength training. These all have been found to reduce insomnia, relax your body, and help you fall asleep faster.

Meditating is also a crucial tool that can regulate your body to relax your mind. Meditation before bed can help you prepare your body for sleep. It can be a helpful tool to add to your bedtime routine to ensure your body is fully ready for better sleep.

Avoid screens before bed

Using your phone too long before bedtime can affect your sleep. Staring into a screen and stimulating your brain can affect your REM sleep. Doing that can keep you up for hours and impact your sleep cycle.

The bright light on your phone can also have an affect on your sleep – and your vision. The “blue light” from your phone can affect your internal body clock and throw off your sleep rhythm. It’s recommended to stop using your phone an hour or two before bed to fully prepare your body for sleep.

`Is your sleep problems disrupting your life? Schedule an appointment with Breathe Clear Institute

If these small changes to your routine haven’t helped you, there may be other issues affecting your sleep. There are several treatments available for our patients to treat their sleep disorders. Our experts have all the tools to help diagnose the problem and treat it effectively. Better sleep is possible!