4 Ways to Improve Your Sleep

4 Ways to Improve Your Sleep image

4 Ways to Ensure You Get Better Sleep

There are multiple factors of your health and lifestyle that can impact the quality of your sleep. A good night’s rest makes the day more enjoyable and makes you more likely to make healthy lifestyle choices. Here are some steps you can take to ensure that you get great sleep.

1.      Get In-Tune with Your Circadian Rhythm

Your circadian rhythm is your body’s natural time-keeping clock. This rhythm dictates how your brain and hormones help to keep you awake during the day and initiate sleep.

Increase Exposure to Natural Light

Getting exposure to natural light throughout the day has been known to improve sleep even in patients diagnosed with insomnia. This heavily influences your circadian rhythm. A study done by Cornell University Medical College found that this exposure to natural light has the power to reduce the amount of time it takes to fall asleep by up to 83%.

Be sure to make an effort to go outdoors and get some fresh air. Maybe you can take a walk and soak up some rays in the name of good sleep.

2.    Regular Exercise

This is one of the most proven ways to improve sleep at night. It can even be more effective than sleep inducing drugs. A study done by Stanford University School of Medicine found that regular exercise can half the amount of time it takes to fall asleep and give an average of 40 minutes more sleep at night.

You may find that exercising right before bedtime is detrimental to your sleep as you are then over stimulated. If this is the case stick to exercising during the day.

Clinical exercise specialists can help develop an exercise plan that suits you and your lifestyle should pain or discomfort be what is keeping you from regular exercise.

3.  Don’t Eat Too Late

Eating late in the evening can directly impact the quality of your sleep and the release of sleep hormones. A large meal before bed can leave you tossing and turning.

If you need a late-night snack try some of these sleep inducing foods and drinks:

·         Almonds

·         Walnuts

·         Chamomile tea

·         Bananas

·         Milk

·         Cheese or hummus with crackers

·         Pretzels

4.      Reduce Liquid Intake before Bed

Excessive urination throughout the night is referred to as nocturia in the medical community. To avoid nocturia keeping you up at night limit your fluid intake 1-2 hours before bed. Go to the bathroom before bed to decrease the chances of having to get up in the middle of the night.

To get to the root of the issue get in contact with professionals providing personalised medicine such as Jacky Hattingh. 


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