Improving the Quality of Your Sleep
By Donna Stark
Do you ever wish you could wake up feeling completely refreshed and full of energy? When people ask how well you slept the night before, would you like your answer to always be "Great! I feel amazing!"? Even if you are in bed for the recommended amount of time, that doesn't mean you are getting the sleep you need. In fact, the quality of your sleep could seriously be lacking. Fortunately, there are some simple changes you can make in your daily lifestyle that can help you get the kind of rest that your body and mind are screaming for. Take a look at a few of them below.
Commit to a Regular Sleep Schedule
Of all the tips that you should listen to in your quest for better sleep, the most important one is to commit to a regular sleep schedule. That means you should go to bed and wake up at the same time every day, including weekends. Don't try to catch up on any missed sleep by sleeping in for hours and hours. Keep your times consistent and take an afternoon nap instead.
Eliminate Afternoon and Evening Caffeine
Caffeine is a stimulant, and even if you don't feel the effects of it hours after consumption, it can still prevent you from either falling asleep or getting the quality of sleep you need. It's important to eliminate caffeine from your diet at least seven hours before you go to bed.
There is no denying that exercise plays a crucial role in your overall health and that it can help you fall asleep and stay asleep longer, but exercising right before you intend to hit the sack could make it harder for your body to relax. If you have trouble sleeping and tend to work out later in the evening, try scheduling your sweat sessions earlier in the day.
Start Your Morning in the Sun
Spending at least 15 minutes in the sun each morning can help your body regulate the production of melatonin, which is important because melatonin is your body's "sleep" hormone. It helps control your daily sleep schedule by calming your body before bed and reducing the number of sleep disruptions during the night.
If you want to start waking up feeling like you can take on the world you need to start taking control of your sleep first! By incorporating some, or all, of the tips above, you will be able to put yourself back on the path to quality sleep and optimal health and wellness!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Culver City, Calif.