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Sleep is essential for our health because it gives our body and mind a chance to rest, recoup, and reset. Did you know that only about one-third of adults worldwide get the recommended minimum of 7 hours of sleep each night? Even though most of us feel like we don’t have enough time to rest, there are ways to improve the quality and quantity of our sleep. Getting enough sleep makes you feel refreshed and improves your memory, concentration, and attention span.
Keep a consistent sleep schedule.
The first thing you can do to improve your sleep quality is to keep a consistent sleep schedule. Going to bed and waking up at similar times each day will help your body develop a sleep rhythm. Try to go to bed and wake up around the same time every day, even on weekends. Doing this will help your body ease into a regular sleep schedule.
Exercise regularly but not too close to bedtime
Exercising regularly can help improve sleep quality, but avoid exercising too close to bedtime. Exercising releases endorphins that make you feel relaxed and happy. This is great for helping you fall asleep, but it can also make it harder to wake up in the morning. Morning work is a better option, especially to build muscle mass. If you exercise in the evening, try to finish at least three hours before bedtime. Avoid strenuous exercise too close to bedtime, as this can increase body temperature and make it harder to fall asleep.
Take sleep supplements and use essential oils.
If you’re having trouble falling asleep or struggling with sleep quality, you might try taking sleep supplements. Sleep aids can help you get a better night’s sleep, but they aren’t recommended for long-term use because they can become addictive and disrupt sleep patterns. Some natural sleep aids include valerian, kava kava, delta 8 gummies, and melatonin. Valerian is a plant that can help you fall asleep faster and stay asleep longer. Kava kava is a traditional Polynesian herb used as a sleep aid for centuries. Melatonin is a hormone that regulates your sleep-wake cycle, so taking it can help you fall asleep and stay asleep. Choose one of these sleep aids, and make sure to read the directions for dosage.
Develop a bedtime ritual
Another way to improve the quality of your sleep is to develop a bedtime ritual. This is a specific set of actions you do in the hours leading up to bedtime. Ideally, this routine should be relaxing and help you unwind from your day. One example of a bedtime ritual is reading a book. Reading is a great way to wind down your mind and unwind from your day. Other bedtime rituals include taking a hot bath, listening to relaxing music, or meditating.
Pay attention to your circadian rhythm.
Your circadian rhythm is the natural cycle that regulates your sleep-wake cycle. Your circadian rhythm runs in 90-minute cycles to ensure your sleep doesn’t disrupt any other cycles. Sleeping and waking up consistently will help you connect with your circadian rhythm. Getting enough exposure to bright light in the morning and darkness at night is also essential for regulating your circadian rhythm.
Conclusion
Getting a good night’s sleep is essential for your health. The key to improving the quality and quantity of your sleep is to keep a consistent sleep schedule, avoid strenuous exercise too close to bedtime, take sleep supplements, and develop a bedtime ritual. Also, remember to pay attention to your circadian rhythm. If you follow these tips, you can help improve the quality of your sleep and feel more refreshed.
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