SET THE RIGHT TEMPERATURE
Set your thermostat between 60 and 73°F ensuring you stay comfortable throughout the night.
USE ESSENTIAL OILS
Incorporating essential oils, or aromatherapy, into your nightly routine is a safe, natural, and therapeutic way to encourage your body to wind down.
SKIP SUGAR AND GRAINS
Try not to eat Sugary sweets, juice or fruit before bed as it can blood sugar, boost your and you can wake up feeling hungry. Instead, try a little bit of protein with a combination of complex carbohydrates which can boost melatonin and help you fall asleep fast!
MAINTAIN A REGULAR SLEEP SCHEDULE
Keep your circadian rhythm in by adhering to a regular schedule as much as – yes, even on weekends!
WORKOUT IN THE MORNING
Try shifting your workout to the mornings. You’ll feel great having your exercise bright and early it’ll be easier to unwind at night.
EAT MELATONIN FOODS & MELATONIN PRODUCING FOODS
Melatonin is one of the major to a natural, healthy sleep. So eating a combination of fruits and carbohydrates support melatonin or contain which contributes to production, will help sleep and stay asleep.
DON’T COUNT SHEEP
If you find yourself having going to sleep for over 20 don’t just lay there trying to yourself to sleep. It Is better to get up and do something else for a few minutes, rather than lay there about the clock. Avoid watching TV, or doing work, but try reading a book, or any lower light activity.
RELAX WITH A DETOX BATH
Instead of taking a rushed try a detox bath instead. It’ll help relieve your body of releasing the power of oils. and soothe both body and brain.
MEDITATE AND PRAY
Take several deep breaths, focus or meditate on what you thankful for. Simply focusing on positive, like what you are
thankful for, praying and resting can your whole mind and body into balance.
ENGAGE IN FULL-BODY EXERCISE
Working larger muscle like your legs in your daily workout helps physically your body, and makes It fall asleep.
EAT FOR SLEEP
Foods rich in magnesium and vitamin B6, both of are linked to can help promote sleepiness.
UNWIND YOUR MIND
Settle into bed with a good a spiritual growth book, read the Bible starting about half an hour or so before bedtime to help you unwind and get brain reading to rest.
KEEP ELECTRONICS OUT OF BED
Keep your TV in the living room and your computer or phone out of your bedtime, to your brain in a rest mode in the bedroom. Plus, turn off your electronic devices around bedtime to tell your brain when it’s time to get ready for sleep.
LIMIT CAFFEINE AFTER 12 P.M.
Avoid eating or drinking any caffeine afternoon to keep your body on a natural sleep cycle!
JOURNAL BEFORE BED
Try journaling before bed. It’s a therapeutic way to address what might be troubling you and chronicle your day before drifting to sleep.
TAKE MAGNESIUM SUPPLEMENTS
Adding a magnesium supplement can help jumpstart low magnesium levels and help you sleep better.
GET SOME SUNSHINE
Starting your day with natural light exposure helps reset your biological clock. It also balances your body’s melatonin and cortisol levels.
SIP ON CHAMOMILE TEA
Not only can sipping on a warm drink before make you feel drowsier, the naturally caffeine-free tea has a calming effect on the body.
USE NATURAL SLEEP SUPPLEMENTS
If you find yourself facing a chronic lack of sleep, consider natural sleep supplements like valerian, passion flower, and melatonin. But these should be used for a limited time only – if you find that minimal sleep has become the norm over several weeks or months, consult your doctor.
INVEST IN A GOOD MATTRESS
All these strategies are null and void if you’re sleeping on an uncomfortable mattress! Your health depends on getting a good night’s rest, so you want to be sure your mattress is up for the challenge.