Sleep is vital to your overall health and well-being throughout your life. Not getting enough sleep at night can affect brain function, emotional well-being, physical health, and daily life. Improved sleep is directly linked to improved quality of life. In this blog, we discuss 5 simple tips to ensure you have a restful sleep.

Start entering the program

Research shows that it takes at least 18 days to form a habit and 66 days to form a habit. According to this study, there’s no better time than now to start establishing a consistent sleep pattern to ensure you’re getting enough sleep to refresh your body over and over again. First, try to wake up at the same time every day and go to bed consistently at a set time. This will create good cognitive behavioral patterns. Likewise, waking up when the sun is up causes your internal clock to wake up due to natural light, making it easier to get out of bed and ensuring at least a full 7-8 hours of sleep.

Limit screen time before bed

Due to new technologies, sometimes we are not used to our bodies being exposed to more blue light. Blue light is produced naturally throughout the day and is known to improve an individual’s focus, reaction time, and mood. While these factors can increase productivity throughout the day, if they occur at night, they can hinder your chances of getting a restful sleep. Blue light also passes through on mobile and tablet devices, so those who choose to scroll through their phones or work late into the night may be taking a toll on their sleep patterns. When you have trouble falling asleep, turning off your phone or putting it outside the bedroom to avoid being tempted to use it can go a long way in reducing your exposure to blue light.

Feel brand new

Taking a bath before bed can affect your ability to sleep. Showering can help you relax physically and mentally, thereby reducing stress. Studies show that rain showers directly affect core body temperature. Just like a cold shower wakes us up, a lukewarm shower relaxes the body and aids breathing. Adjust the temperature and take a shower regularly to really start and end your day.

diet

Your appetite may play a big role in getting enough sleep throughout the night. It’s important to plan your sleep schedule and avoid being too hungry or too busy at your scheduled bedtime, as these emotional states can make it difficult to fall asleep. Therefore, try to limit food consumption to 2 hours before bed. Caffeinated drinks (such as coffee, caffeinated tea, and soda) can also wreak havoc on your sleep patterns, and we recommend avoiding these stimulants in the early evening when you’re shutting down. If you find yourself in need of a relaxing break, choose green herbal teas, mint or chamomile teas as they can have a calming effect and help the body relax.

sleep enhancement

Other options for those struggling to adjust to the night are sleep aid products, including supplements, essential oils, and diffusers. The effectiveness of a product depends entirely on the individual. Enervite’s Sleep Enhancer is a natural, plant-based supplement that is researched and formulated to avoid unwanted effects. Sleep Boost is fast and effective, designed to help your mind and body enter a calm and relaxed state that makes sleep easier. Combining sleep enhancement with other positive lifestyle behaviors may result in well-deserved, uninterrupted sleep.