Sleep impacts almost every aspect of our lives, since our brain is extremely active while we sleep. It carries out many important functions including: our ability to fight disease, our ability to develop immunity, our metabolism, risk of chronic disease, and also affects our physical and mental functioning the next day. Sleep is truly so important, because it touches on every aspect of our health! A healthy adult should be getting between 7 to 8 hours of sleep every night. It’s important to establish and maintain healthy sleep habits, so you can ensure that you are getting your rest each and every night. But, if you don’t have healthy sleep habits in place already… Where do you start? This is where we come in! We’ve put together 5 of our favorite healthy sleep habits to ensure you’re getting a good night’s rest all of 2023.
- Keep a consistent sleep schedule
This may seem easier than it sounds. To ensure you’re getting sufficient sleep, you should be aiming to go to bed and wake up at similar times each day. According to Healthline, studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain that it’s time to sleep. Start by setting an appropriate bedtime to ensure that you’re getting your required 7 to 8 hours of sleep. Something that helps to keep a consistent sleep schedule is putting aside your electronics at least thirty minutes before you get into bed. This will allow for your mind to start to wind down, and you’ll feel more tired easily.
- Maintain a relaxing environment in your bedroom
This step is crucial to maintaining healthy sleep habits! You want to make sure your room is cool, dark, and quiet. Avoid use of electronics before bedtime (exposure to lights in the evening makes it more difficult to fall asleep). You might want to consider using brown, pink, or white noise to help relax you. It’s also important to make sure you have comfortable bedding, as good quality bedding actually enhances your sleep! Calming activities before bedtime, such as taking a bath or meditation techniques, can also make falling asleep easier.
- Manage your stress
Try not to stress too much about your sleep habits. If you’re going to bed full of worries, it’s going to make it much more difficult to fall asleep at night. Try doing relaxing activities before you go to bed. It’s also helpful to write down what is causing you stress. Whether you prefer a journal, notes app, or traditional pen and paper, write out your thoughts! It’s an easy yet effective way to get rid of any anxieties. If you still find yourself losing sleep over your worries each night, it might be helpful to try Relaxium Calm! Relaxium Calm is a safe daytime supplement designed to promote relaxation, help elevate your mood, and supply vital nutrients.
- Avoid naps late in the day
Naps are completely natural and often our body’s way of telling us if we’re sleep deprived. You might feel it necessary to have small naps earlier in the day, but try to avoid them in the late afternoon! Napping too late in the day will make it much harder for you to get to sleep at night because it will impact your natural sleep cycle. Overall, power naps (between 10-20 minutes) are very beneficial!
- Exercise regularly, but not close to bedtime
Numerous studies have shown how regular exercise can promote better sleep. According to Healthline, one study found in adults determined that exercise nearly halved the amount of time it took to fall asleep, and provided 41 more minutes of sleep at night. Regular physical activity can actually alleviate daytime sleepiness, which will increase your tiredness at bedtime. But, it’s important to note that you shouldn’t exercise too closely before you’re going to sleep. This is because you will be feeling too stimulated after exercising, due to the increase in heart rate, body temperature, and adrenaline levels. Find a perfect balance that allows for daily exercise earlier in the day, and you will surely be sleeping better at night!
Other helpful tips include:
- Avoiding alcohol before bedtime
- Avoiding caffeine up to 6 hours before bedtime
- Use your bed exclusively for sleep
It’s important to go into the new year with healthy sleep habits! Although it might take some hard work to get a set routine in place, it will certainly improve your overall health. If you find even these tips aren’t helping you, try Relaxium Sleep!
Relaxium Sleep can help!
Struggling with sleeplessness is often very difficult. It can cause your mornings to be rough, you may struggle with your emotions due to being tired, and your work may even suffer! But fear not, we have the perfect supplement for you. Relaxium Sleep is a safe, non-prescription, and drug-free sleep aid. You don’t have to worry about the effects that other sleep aids may give you (morning time drowsiness or dependency) with Relaxium Sleep. Dr. Eric Ciliberti, sleep expert and neurologist, designed his Relaxium products to help enhance his customers’ lives. He gives his promise below:
“I promise my RELAXIUM Sleep will have a remarkable positive impact on your overall health and improve the quality of your life.
To Your Good Health,”
To restful and healthy days ahead,
The Relaxium Team
* These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease
Sources:
[1] Sleep 101: Why Sleep is so Important to Your Health (sph.umich.edu)
[2] Healthy Sleep Habits (sleepeducation.org)
[3] 17 Proven Tips to Sleep Better at Night (healthline.com)