Are you tired of feeling tired all day because you didn’t get enough sleep the night before?
Millions of Americans struggle with sleep every night. Fortunately, there are actions you can take right now, today, that can help you improve your sleep and reap the wonderful benefits that come with a good night’s rest.
Tips for Better Sleep
Give meditation a try.
Meditation is a scary word for a lot of people. Many assume that if you want to meditate, you must be a Buddhist. Similarly, many people are obsessed with “getting meditation right” and doing it perfectly.
In fact, meditation is for everyone, and it is used in many religions as well is by people who don’t consider themselves religious.
If you would like to try your hand at meditation, all you have to do is start slow.
Simply sit yourself down on the floor in a cross-legged position or on your knees. If this is uncomfortable, you can also sit on the edge of a chair. Close your eyes gently, and draw your posture up as if there is a string running from the center of your belly up through your spine, neck, and head and into the ceiling.
Take a deep breath in through your nose. The breath you take should be what’s called a diaphragmatic breath. This means that as you inhale, your stomach expands outward, filling your lungs with air. As you inhale, your shoulders should not rise.
Hold the breath in your lungs for two or three seconds, and then exhale. As you exhale, your belly should shrink in size. Complete three full breath cycles, focusing on how the breath feels as it goes into your lungs and back out again.
In fact, this is all you need to do to start meditating. Much of meditation has to do with focusing on your breath because it is the link between your physical body and your mental self. Simply doing this breathing routine can greatly improve how well you sleep each night. Later, if you would like to continue with meditation and try some guided meditations or longer sessions, you can add this to your routine as well.
Get some sunshine in your day.
Keep in mind that your body runs on a strict sleep cycle. Humans were created to be awake when the sun was up and asleep when the sun was down. In this way, our body responds deeply to sunlight. Because most of us spend the majority of our days inside, however, this can confuse thins. In essence, we often don’t see the sun long enough during the day for our bodies to know when it’s day and when it’s night.
Therefore, in order to help your body know when it’s time to fall asleep at night, get outside during the day. Making sure that you get at least an hour of outside time — preferably in the noonday sun (just be sure to wear sunscreen) — can help your body know that at that time, it’s day. Later, at the appropriate time when the sun has gone down, you’ll be more prepared for nighttime and sleep.
Create a bedtime routine for yourself.
Do you have a bedtime routine? While some people may think that bedtime routines are only for children, they can also benefit adults as well.
Your bedtime routine should be a timeframe that lasts about 20 to 30 minutes. It should be directly before the time that you want to be in bed, and it should include activities that help calm and relax you.
This will be different for everyone. For some people, a calming and relaxing bedtime routine might include a candlelit bubble bath. For others, it might mean reading a book by the light of a small lamp in a comfortable chair. Others may find that meditation helps them calm down at the end of the day. Do what works for you.
Make exercise a part of your day.
Long ago, our ancestors were extremely active during the day, and truth be told, there is little in history to suggest that they had trouble sleeping at night.
In other words, when you’re active during the day, your body is naturally tired at night, and you’ll sleep better. If exercise or general physical activity is not a current part of your day, make it one.
You don’t have to be active constantly, but even taking a walk after dinner or riding your bike in the afternoon can prompt you to make more of the hormones necessary to fall asleep when nightfall comes.
Consider taking sleep supplements.
Certain dietary supplements are associated with better sleep. Melatonin, for example, is actually a hormone that the body already produces. Melatonin regulates the sleep cycle and prepares us for each night’s shuteye.
Other useful sleep supplement ingredients include 5-HTP and magnesium. If you’re looking for some good sleep supplements to try, these are a few that we recommend:
- Olly Extra Strength Sleep Melatonin Gummy
- Carlyle Melatonin 12 mg
- DR EMIL NUTRITION 5-HTP Plus
- Vitafusion Extra Strength Melatonin Gummy
- Nobi Nutrition High Absorption Magnesium Complex
- Bonus For Your Kids: Zarbee’s Naturals Children’s Sleep with Melatonin Gummy
Sound Sleep Is Worth It
No matter your age, gender, or physical abilities, sleep is important. In fact, humans cannot live without sleep. It’s essential to our existence.
As such, taking the time necessary to invest in your sleep and improve your sleep hygiene and habits is well worth it. If you struggle with sleep now, once you get a handle on this area of your life, you’ll never turn back.
Use the tips above to improve your own sleep, and we guarantee you will start to see results … overnight.