{"id":25728,"date":"2020-09-17T09:00:29","date_gmt":"2020-09-17T09:00:29","guid":{"rendered":"https:\/\/cleanfoodcrush.com\/?p=25728"},"modified":"2020-09-17T23:20:32","modified_gmt":"2020-09-17T23:20:32","slug":"get-better-sleep","status":"publish","type":"post","link":"https:\/\/cleanfoodcrush.com\/get-better-sleep\/","title":{"rendered":"13 Tips For Improving Your Sleep"},"content":{"rendered":"\n\n
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\u00a0 \u201cYou can sleep when you\u2019re dead.\u201d<\/strong><\/span><\/p>\n

This is a common excuse to forgo sleep in favor of working, an adventure, reading, or something else. Honestly, it\u2019s not a bad sentiment, just an encouragement to live life to the fullest while you still have the chance. But, there\u2019s a problem with this saying.<\/span><\/p>\n

\u00a0<\/strong>Poor sleep habits will take away from your life.<\/strong> And if you\u2019re not sleeping, or getting enough decent sleep, you won\u2019t be able to live life to the fullest. It\u2019s an indisputable fact that human beings require sleep to survive. Sufficient sleep is important for health,<\/span> fat loss, muscle gain<\/span><\/a>,<\/span> relieving anxiety<\/span><\/a>, and skincare.<\/span><\/span><\/p>\n

Unfortunately, many people have trouble getting enough sleep. According to<\/span> Sleep Health<\/span><\/a>, 70% of adults in America say they get insufficient sleep at least once a month, and 11% every night. Similarly, the<\/span> CDC<\/span><\/a> says one in three adults don\u2019t get enough sleep. If you\u2019re one of these people, don\u2019t worry! There are ways<\/span> to improve your sleep<\/span><\/a>, both in getting more and getting better sleep.<\/span><\/span><\/p>\n

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Here are 13 Tips for Improving Sleep:<\/span><\/h1>\n

Stick to a schedule!<\/strong><\/h3>\n

It\u2019s important to go to sleep at the same time every night and get up at the same time each morning, even on weekends. Consistency in your sleep schedule can aid your body in its natural circadian rhythm functions, so it will begin to improve long-term sleep quality.<\/span><\/p>\n

Your mind relies on you and your habits to accurately communicate with the rest of your body.<\/strong> When patterns are irregular, it can alter the circadian rhythm and melatonin levels, which will confuse the signals to your brain about when it\u2019s time to sleep. So, try setting a schedule and sticking to it every day!<\/span><\/p>\n

\ud83d\udca1\u00a0PRO-TIP<\/i><\/strong><\/span>:<\/strong> <\/span>Your phone may be able to help with this! Your alarm app\u2019s bedtime tab may have the option to set a time for a calming reminder to go to sleep every night and an alarm to wake you up at the same times every day. You can also check out other free apps that work on your phone, such as Sleep Time, Sleep Cycle, or Pillow.<\/span>\u00a0<\/span><\/p>\n

Watch those naps.<\/strong><\/h3>\n

\u00a0<\/b>Napping can be great, but try to avoid them in the afternoon, especially after 3 pm. And, if possible, don\u2019t take naps longer than 20 or 30 minutes. Power naps are your friends, and long or irregular naps are not. Again, you don\u2019t want to confuse your body and internal clock by taking a long nap in the middle of the day.\u00a0\u00a0<\/span><\/p>\n

\ud83d\udca1\u00a0PRO-TIP<\/i>: <\/strong><\/span>Power naps in the early afternoon can actually be beneficial and enhance daytime brain function. If you have some sleep debt to pay off, try doing it with a short daytime nap rather than sleeping longer in the mornings. This allows you to make up lost sleep while avoiding jetlag-like symptoms and without disturbing your natural sleep schedule.<\/span>\u00a0<\/span><\/p>\n

Limit caffeine and alcohol<\/strong><\/h3>\n

Limiting caffeine is ESPECIALLY important in the afternoon. While coffee can be helpful, and many people rely on it for needed energy, it can negatively impact your sleep quality.<\/strong> Caffeine stimulates your nervous system and, if consumed later in the day, can keep your body from naturally relaxing at night. Caffeine can affect your body for 6-8 hours, so it\u2019s best to avoid it after 3 pm.<\/span><\/p>\n

Alcohol is similar, as it can negatively affect your sleep and hormones.<\/strong> It can reduce the production of melatonin in your body, leading to disrupted sleep patterns. So, avoid that last glass before bed.<\/span>\u00a0<\/span><\/p>\n

\ud83d\udca1\u00a0PRO-TIP<\/i><\/strong><\/span>: <\/strong><\/span>If you\u2019re having trouble without the caffeine, try these<\/span> natural ways to boost energy<\/span><\/a>.<\/span>\u00a0<\/b><\/p>\n

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Go outside!<\/strong><\/h3>\n

Increasing bright light exposure<\/a><\/strong> during the day is a GREAT natural way to communicate with your body\u2019s internal clock.<\/strong> Light exposure controls melatonin production, so your brain secretes more in the dark, making you sleepy. Getting sunlight in the morning and during the day tells your body, \u201cHey, it\u2019s time to be awake and get work done.\u201d If your body knows when to be awake, it will also know when it\u2019s time to sleep. So, try increasing your exposure to daily natural light.<\/span><\/p>\n

Drink your morning coffee outside or eat breakfast by a window. Take your work breaks outside, exercise outdoors<\/strong>, and if possible, set up your workspace with as much natural light as possible.<\/span>\u00a0<\/span><\/p>\n

\ud83d\udca1\u00a0PRO-TIP<\/i><\/strong><\/span>:<\/strong><\/span> If you\u2019re unable to go outside more, or get more exposure to sunlight, invest in an artificial bright light device or a light therapy box. These stimulate sunshine and are especially helpful during the winter, while days are much shorter.<\/span>\u00a0<\/b><\/p>\n

Throw out the cigarettes.<\/strong><\/h3>\n

Avoid nicotine completely to improve your sleep quality. Nicotine is another stimulant (like caffeine) and disrupts your sleep<\/strong>, especially if you\u2019re smoking or consuming nicotine close to bedtime. A hit of nicotine will wake you up, make you feel more alert, and disrupt your body\u2019s natural circadian rhythm.<\/span><\/p>\n

\ud83d\udca1\u00a0PRO-TIP<\/i><\/strong><\/span>:<\/strong><\/span> Sleeping is often more difficult when you\u2019re trying to quit smoking. But don\u2019t be fooled into thinking that\u2019s because smoking HELPS sleep. Your body is just acclimating to functioning without nicotine, causing withdrawal symptoms such as cravings, irritability, and difficulty sleeping. This will be resolved, though, and your sleep will improve drastically when you\u2019re not consuming nicotine at all.<\/span><\/p>\n

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Don\u2019t forget about exercise!\u00a0\u00a0<\/strong><\/h3>\n

Regular exercise is vital for a<\/span> healthy<\/span><\/a> life and even effects your sleep. It enhances all aspects of sleep, has been known to reduce insomnia symptoms, can reduce the time it takes to fall asleep by 55%, and can help with<\/span> anxiety<\/span><\/a>, which often interrupts sleep. Exercising will release beneficial hormones, speed up your metabolism, and elevate your body temperature, so plan your workout for the morning or early afternoon so you can take advantage of the benefits.<\/span><\/p>\n

However, be careful not to exercise right before bed<\/strong>. The stimulatory effect of exercise increases alertness and hormones, such as adrenaline, filling the body with natural energy. So, performing exercise within 2 or 3 hours of bedtime can actually hurt your sleep rather than help. And be sure to give your body time to adapt, as it can take a few months of regular activity before you\u2019re experiencing the full positive effects.<\/span>\u00a0<\/span><\/p>\n

\ud83d\udca1\u00a0PRO-TIP<\/i><\/strong><\/span>:<\/strong><\/span> The more vigorous or intense your workout, the more powerful the sleep benefits. But even something as simple as a ten-minute walk can improve sleep quality. And if you can\u2019t work out until late afternoon or early evening, try something relaxing and low impact, like yoga.<\/span><\/p>\n

Clean up your diet.<\/strong><\/h3>\n

Clean eating has numerous benefits<\/a><\/strong>,<\/strong> including the improvement of sleep. A healthy diet and adequate sleep go hand-in-hand, affecting each other. Foods such as sugars and refined carbs (white bread, white rice, pasta, etc.) can keep you up at night or even pull you out of the critical, restorative sleep stages. Alternatively, a healthy diet can help you fall asleep quicker, enhance sleep quality, duration, and consistency.<\/span><\/p>\n

If you need guidance with your diet<\/strong>,<\/span> we would love to help you.<\/span><\/a> This journey is best made with others, not alone.<\/span>\u00a0<\/span><\/p>\n

\ud83d\udca1\u00a0PRO-TIP<\/i>: <\/strong><\/span>Avoid big late-night meals. Lock all the heavy, spicy, acidic, and fatty foods within 2 hours of your bedtime, as eating later in the evening negatively affects sleep quality. However, consider a small snack at night, so you\u2019re not going to bed hungry.<\/span>\u00a0<\/span><\/p>\n

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Craft the perfect bedtime routine.<\/strong><\/h3>\n

This one fits right in with sticking to a schedule. The goal here is to work with your body<\/strong>, aiding it in relaxing and falling asleep. Create a routine that works best for you, getting everything done that needs to be done while also relaxing before bed.<\/span><\/p>\n

Turn off the TV and other screens at least an hour or two before bed<\/strong> and start your routine. This may include skincare, a bath or shower, reading, listening to calming music, applying lotion, deep breathing,<\/span> yoga<\/span><\/a> or other relaxing stretches, and meditation.<\/span> A peaceful routine will signal to your brain that it\u2019s time to wind down, let go of stress, and prepare for sleep.<\/span><\/p>\n

\ud83d\udca1\u00a0PRO-TIP<\/i><\/strong><\/span>:<\/strong><\/span> A hot bath 90 minutes before bed can help start the wind-down process. But if you don\u2019t have time for a full bath, you can just submerge your feet in hot water for a few minutes, relaxing your body.<\/span><\/p>\n

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Set the mood \u2013 what is your bedroom atmosphere?\u00a0<\/strong><\/h3>\n

After you\u2019ve completed your bedtime routine, what environment are you entering? Your sleep environment sends a powerful message to your mind and body<\/strong>, so be sure it\u2019s perfect. While this may be slightly different for everyone, in general, where you sleep should be a dark, cool, quiet, clean, relaxing, and comfortable environment.<\/span><\/p>\n

Allow your bedroom to be as dark as possible.<\/strong> Close your curtains and avoid light exposure in the evening. Turn off the TV and any bright lights 2 hours before heading to bed.<\/span><\/p>\n

Most people sleep best in a cooler room (65\u00b0 – 70\u00b0F or 18\u00b0 – 20\u00b0 C) with adequate ventilation<\/strong>, though this depends on your personal preferences. If you live in a colder climate, try opening a window (as long as you\u2019re safe). If not, invest in a fan and air conditioning. A too hot or too cold bedroom can interfere with sleep quality, so find out what works best for you.<\/span><\/p>\n

Reduce noise as much as possible, and if you can\u2019t eliminate it all, try masking it with a fan, sound machine, or earplugs.<\/span>\u00a0<\/span><\/p>\n

\ud83d\udca1\u00a0PRO-TIP<\/i><\/strong><\/span>:<\/strong><\/span> Blue light, found in electronics such as phones and computers, is the worst regarding negatively impacting sleep. Try to reduce the amount you\u2019re exposed to before bed. If necessary, you can find glasses that block blue light or install apps on your computer and phone that limit blue light.<\/span>\u00a0<\/b><\/p>\n

Try tapping \u2013 yes, tapping.\u00a0<\/strong><\/h3>\n

Bilateral tapping is a technique similar to EMDR (eye movement desensitization and reprocessing) that many therapists and psychologists have begun to utilize to aid in improving sleep. This is best when the struggle to sleep stems from anxiety, trauma, or nerves.\u00a0<\/strong><\/span><\/p>\n

Put simply, this is the action of lightly tapping your own body in alternating motions, creating a rhythm that your body can adapt. This can be done in many different ways, like crossing your arms over your chest and tapping back and forth on your upper arms or chest, creating a pattern of taps (example: two taps to the forehead, right cheekbone, left cheekbone, chin, repeat), or tapping back and forth on your thighs like you\u2019re playing bongo.<\/span><\/p>\n

\ud83d\udca1\u00a0PRO-TIP<\/i><\/strong><\/span>:<\/strong><\/span> If you think this technique is for you, do a bit of research to learn how best to utilize bilateral tapping. You can start with this<\/span> article<\/span><\/a>,<\/span> this one<\/span><\/a>, or by looking up<\/span> examples<\/span><\/a> on<\/span> YouTube<\/span><\/a>.<\/span><\/p>\n

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Check out some natural supplements.\u00a0<\/strong><\/h3>\n

The best natural supplement to start with is melatonin, which is the key hormone that tells your brain when it\u2019s time to relax and go to bed. Melatonin is a great supplement to start with since it naturally occurs in your body and doesn\u2019t cause withdrawal symptoms. Start with a low dose to see how your body reacts before increasing.<\/span><\/p>\n

Other<\/span> supplements<\/span><\/a> you can try:<\/span><\/p>\n