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Are you desperate to sleep better? Have you been wrestling with sleep problems and insomnia for longer than you can remember, and you’re just so sick of being tired all the time?
Sadly, sleep problems are far more common than most people realize. Countless things—like stress, anxiety, health conditions, obesity, medications, and even poor daily routines—can interfere with healthy sleep, making it harder for you to get solid hours of rest.
If you want to sleep better, here are a few lifestyle changes you should make starting today!
Sleep Better By:
Getting more bright light. Daylight plays a huge role in your circadian rhythms, the natural time-keeping clock that your body uses to control your sleep. Getting enough daylight during the day helps your body to shut down effectively to go to sleep at night. The problem with modern lifestyle is that most people spend their daylight hours cooped up inside at work, which means they don’t get direct sunlight. Make it a point to take your lunch break outside, go for a walk while the sun’s still up, or even hit a tanning booth in the winter—anything to get more daylight!
Shutting off your devices. The blue light emitted by electronics (including your TV, cell phone, and computer) is intended to simulate daylight, making it easier for your eyes to see. However, this can wreak havoc on your circadian rhythms, and your body won’t shut down at night because the blue light is sending signals to your brain that you need to be awake. That’s why it’s a good idea to power down all of your electronics an hour or two before it’s time to sleep. Warm, soft light will be much more conducive to sleeping.
Following a sleep schedule. Your body’s circadian rhythms need a consistent pattern in order to fall asleep at the same time every night. Follow a sleep schedule by going to bed and waking up at the exact same time, even on weekends. You’ll find that this makes a huge difference in helping you get to sleep and improves your sleep quality.
Avoiding afternoon or evening caffeine. Caffeine stimulates your nervous system and can raise your anxiety levels, which can make it much harder for you to fall asleep at night. What most people don’t know is that its effects don’t wear off after just an hour or two, but continue stimulating your nervous system for up to 10 hours. Have your coffee in the morning and around noon, but nothing caffeinated after 2 PM.
Napping smart. If you’re the sort of person who needs a midday nap, make it a 20-minute power nap. Set an alarm to wake yourself up after exactly 20 minutes. You’ll feel more refreshed and alert, but you won’t interfere with your body’s natural circadian rhythms. Any longer than 20 minutes, however, and you could make it much harder to fall asleep at night.
Getting comfortable. Comfort plays a huge role in sleep quality. If you’re uncomfortable, you’ll often end up tossing and turning until you can find a comfy spot or position. Make sure your mattress is soft enough to be comfortable but firm enough to offer good support. Get good pillows that offer the neck support you need. Use pillows between or beneath your knees to support side or back sleeping positions. Make sure your blankets keep you warm without being too hot.
Reducing alcohol intake. A drink at night can help you to relax, but you need to know that it can also interfere with your sleep quality. Alcohol can increase snoring and restlessness and disrupt your sleep patterns by altering your body’s production of melatonin at night. Have a drink earlier in the evening, but avoid drinking for 2-3 hours before going to sleep.
Exercising daily. Exercise can do wonders to improve sleep quality! Not only does it make your body more tired, but it reduces stress, encourages better relaxation, and improves your mood. A morning workout can leave you feeling ready to sleep in the early evening, and late afternoon workout can burn through your last stores of calories before you hit the sack. Just don’t exercise too close to bedtime—the adrenaline surge can give you a rush of energy that lasts for 2-3 hours post-workout.
Snacking smart. Avoid eating late at night as much as possible. However, if you need to have a late-night snack, make sure that it’s small (200-300 calories) and includes something designed to encourage sleep—such as a glass of warm milk, a tryptophan-rich turkey breast sandwich, or a mug of hot chamomile tea.
Reducing evening water intake. If you drink too much water too late in the evening, you might have to use the bathroom in the middle of the night, and that can seriously mess with your sleep. Try to have plenty of water in the earlier evening, then stop drinking 2 hours before you go to bed.
Our Solution to Help You Sleep Better
Sleep Slim Tea might be just what you need in order to sleep better at night!
First of all, it’s an all-natural and organic tea formulated with ingredients guaranteed to improve your sleep quality. Magnolia bark extract boosts GABA and relaxes your mind and body, while magnesium and calcium both help you to calm down at night and prevents disruptions to your sleep. Ashwagandha decreases anxiety at night, preventing stress from keeping you awake. Chamomile soothes your body and helps you to sleep more easily.
But that’s not all it can do!
Our Sleep Slim Tea also contains special ingredients—like turmeric and ginger root powder—that can encourage fat-burning while you sleep. You’ll find that you naturally lose weight more easily overnight, but best of all, you’ll sleep better because of this amazing tea.
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