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Are you tired of feeling tired? Do you struggle to fall asleep or stay asleep throughout the night? If so, you're not alone! Poor sleep quality is a common problem that affects millions of people around the world.
Luckily, there are some simple and effective ways to promote good sleep quality tonight. In honor of May being Better Sleep Month, we're sharing 5 tips that can help you get better quality rest and wake up feeling refreshed and energized each morning.
Develop a Relaxation Routine
There are a number of things you can do to wind down before bed and promote relaxation. First, establish a regular bedtime routine including winding down activities in the hour leading up to sleep.
This might mean taking a warm bath, reading a book, or writing in a journal. Secondly, make sure your bedroom is dark, quiet, and cool—a space that promotes relaxation.
If you can't control the noise and light level in your environment, try using earplugs and an eye mask. Disconnect from screens at least 30 minutes before sleep—the blue light they emit can interfere with your body's natural sleep rhythm.
Avoid Stimulants Late in the Day and Evening
It's no secret that caffeine is a powerful stimulant. Coffee, tea, energy drinks, and even chocolate can all contain caffeine.
While caffeine can be a great way to get an energy boost in the morning, it can also be detrimental to your sleep quality if consumed late in the day or evening.
Caffeine has a half-life of about 5 hours, which means that it can stay in your system for up to 10 hours after you consume it. This means that if you have a cup of coffee at 3 pm, there's a good chance it will still affect you when you're trying to go to bed at 11 pm.
To avoid this, try to avoid consuming any caffeinated beverages after 2 pm. If you do need an afternoon pick-me-up, opt for something decaffeinated like herbal tea or water.
Exercise Regularly During the Day
It's no secret that exercise is good for you. But did you know that it can also improve your sleep quality? That's right, regular exercise can help you fall asleep faster and sleep more soundly throughout the night.
Exercise releases endorphins, which have mood-boosting and stress-relieving effects. This can help you feel calmer and more relaxed before bedtime.
Exercise also helps to regulate your body's natural sleep-wake cycle. By keeping your body active during the day, you'll be more likely to feel sleepy at night and wake up feeling refreshed in the morning.
Keep Your Bedroom Cool and Dark
A cool, dark bedroom is the perfect environment for sleep. If your bedroom is too warm or too bright, it can be difficult to fall asleep.
The ideal temperature for sleep is between 60 and 67 degrees Fahrenheit. To keep your bedroom cool and dark, try using blackout curtains or blinds to block out light, and use a fan to circulate air.
You may also want to consider investing in a quality mattress that stays cooler than other types of mattresses.
Limit Screen Time Before Bedtime
It's no secret that screens and sleep don't mix. The light from devices like phones, laptops, and TVs can interfere with your body's production of melatonin, the hormone that helps you feel sleepy. That's why it's important to limit screen time in the hours before bedtime.
If you must use a device before bed, try dimming the brightness and using a blue light filter. And make sure to give yourself plenty of time to wind down before hitting the hay. A good rule of thumb is to turn off all screens at least 30 minutes before bedtime.
If you’re finding it hard to turn off Netflix, here are some tips to help you ease off tech before bed.
EZ Sleep with EZ Melts
Sleep is essential for our physical and mental well-being, so it's important to make sure you're getting enough restful sleep each night. We hope that these 5 simple tips have helped you get started on promoting good sleep quality tonight.
With a few small changes here and there, you'll be well on your way to more energized days and better overall health. If you’re looking for another natural, simple way to support your best sleep, try our Sleep Support supplements like Melatonin & L-Theanine.