Five Ways to Ensure A Good Night’s Sleep

. Without it, our physical and mental functions can suffer drastically, in addition to hindering our body’s natural defenses from fighting off disease and developing immunity. It can also wreak havoc on our metabolism and put us at risk of chronic illnesses and other health conditions. Instead of immediately reaching for sleep aids, we have compiled some suggestions to improve your overall sleep. These suggestions can vary from an amazon humidifier to essential oils and sound machines. No matter what you choose, integrating these suggestions into your nightly routine will allow you to wake up feeling refreshed, clear, and ready to take on whatever the day throws at you.

Humidifiers

A humidifier is a perfect place to start when hoping for a great night’s sleep. Purchasing an amazon humidifier increases the moisture in the dry air you breathe in while sleeping. This can reduce waking up with symptoms such as dryness in the sinuses, nasal passages, and throat. An amazon humidifier is also beneficial while sleeping as it is incredibly moisturizing for the skin, mouth, and throat. Many users vouch that they noticed a reduction in snoring, headaches, and coughs with consistent use of an amazon humidifier at night. Overall, an amazon humidifier is a must-have item for creating a comfortable environment, and enhancing your overall sleep quality.

Late Night Snacking

It is time for bed, and you have just finished your nightly routine of brushing your teeth and hair, washing your face, and putting on your pajamas. Suddenly, the midnight munchies hit, and you begin to desire a snack. Anything will do – whether it is salty, sweet, or savory. However, experts say it is best to stop eating about three hours before you plan to go to bed. This allows ample time for your body to digest the food, thus not disrupting your sleep. At the same time, you will have eaten recently enough not to go to bed feeling hungry. Spacing the time from your last meal to bedtime can also help maintain blood sugar levels.

Naps for Everyone

Kids and adults alike know how great daytime naps feel. Being able to stop, take a load off, and take a break is great for the body and mind. But if you naturally suffer from sleep disturbances at night or have difficulty falling asleep and staying asleep, it is best to pass on taking long naps during the day. In fact, some studies show that adults who take long naps during the day may be more likely to suffer from diabetes, heart disease, and depression. Daytime napping can quickly turn into a vicious cycle where you are sleeping during the day to make up for lost sleep at night, but then you have a difficult time falling asleep at night because of your daytime nap. If you feel like a nap is imperative, it is best to time your nap to be in the early afternoon to not cause a hiccup in your circadian cycle.

Physical Exercise

If done correctly, exercise is another secret weapon that can lead to a better night’s sleep. Exercise has been shown to help adults fall asleep more quickly and improve sleep quality if engaging in at least 30 minutes of moderate exercise each day. But much of this is based on what time in the day you are choosing to exercise. Exercising naturally releases endorphins in the body, which can create a level of activity in the brain that keeps people awake. With that, it is suggested that exercise should be done one to two hours before bedtime. This will allow time for the brain to wind down and wash out these energy-causing endorphins. Exercise also increases your core body temperature, which signals to the body that it is time to be awake. Waiting 30 to 90 minutes after exercising will allow your core temperature to drop back down to normal naturally, which can help facilitate sleepiness.

Caffeine

Everyone loves a good cup of coffee or soda to put a little pep in their step. Caffeine is a natural psychoactive substance used in many drinks and medications for its energizing and alertness-promoting effects. Caffeine can start affecting the body within 30 to 60 minutes of consumption. Unfortunately, caffeine interferes with the body’s natural circadian melatonin rhythms, which in turn delays the onset of sleep if you consume it too close to bedtime. If you are consuming caffeine, it is important to time it accordingly. Caffeine has a four to six-hour half-life, meaning that the coffee you drink at 3 p.m. could keep you up at night. As for how much caffeine you should consume each day, studies show that most adults can consume up to 400 milligrams of caffeine a day, which is equivalent to four or five cups of coffee.

While these suggestions may not be the cure-all for all of your sleeping woes, making these changes could significantly impact your overall sleep. With almost half of Americans claiming they feel sleepy during the day, it is time to change your routine to return to your pre-sluggish state.