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Immunity, Lifestyle, Longevity
December 6, 2022
6 Tips To Have More Peaceful Sleep
A night spent tossing and turning often leads to a rough day. You may find it hard to be in a good mood and be your most productive self. The solution is to get more peaceful sleep, but how do you make that happen? It starts with simple steps and the right support to change your sleep habits.
Why Peaceful Sleep Matters
It's no secret that good sleep is important to good health. Even with that knowledge, many people try to get by on less than they need. Studies show the average adult needs at least seven hours of quality sleep each night. Because of busy schedules and long to-do lists, though, sleep sometimes gets pushed to the wayside (1).
When you don't get enough quality sleep, your body will start to suffer in various ways. According to the Cleveland Clinic, some of the problems caused by bad or insufficient sleep include (2):
All of these lead to a lower quality of life, and some can create serious health risks and dangers. For instance, if you start to get drowsy while driving or operating machinery, you could hurt yourself or someone else. You can also increase your risk of heart problems and stroke. It's best to avoid these potential issues and learn how to get more peaceful sleep instead.
How To Get Better Sleep
Changing your sleep habits may seem like a big task, but it's easier when you break it down into simple steps. By embracing the following six ideas, you can get on the path to improving your rest.
1. Stick to Your Bedtime
Your routine plays a big part in getting peaceful sleep, so create one and stick to it. Going to bed at the same time each night conditions the body to expect rest and improves the quality of your sleep. This also gives you a chance to make sure you're getting as much sleep as you need. Remember, you should aim for seven hours or more, so choose a time that will accommodate that in relation to your wake-up time.
Do your best to maintain this schedule even on the weekends, during holidays and while on vacation. You may feel silly going to bed at 10:00 pm when you don't have anywhere to be the next day, but your body will thank you for all that peaceful sleep.
2. Improve Your Environment
A good way to start is to evaluate your sleep environment. It's hard to rest when you aren't comfortable or when your space doesn't lend itself to sleep. Consider your bedroom. Do you like your bed and mattress? Is it supportive or soft enough? Is the room warm or cool enough with the type of airflow you like? Answer all of these questions and see where you can make improvements.
You should also look at noise and light levels in your resting place. Windows that let in too much light at night can keep you up, so you may want to invest in blackout shades. To deal with noise, see if you can soundproof the room or invest in earplugs.
3. Create Time To Wind Down
Once you have your bedtime picked out, schedule some time to wind down as you approach the magical hour. A few hours in advance, turn off the television, log off of social media and begin a relaxation routine. This can include meditation or time to journal about your day. Your winding down period is also a good time to take your sleep aid from Clinical Effects so you'll be ready when it's time to lay down (2).
4. Watch What You Eat and Drink
Some things to cut out of your wind-down time are unneeded food and drink. Digestion is a big undertaking for your body, so eating a meal close to bedtime can keep your stomach revved up and make it harder to sleep.
Despite the nickname "nightcap," alcohol right before you lay down should also be avoided. It may seem like you fall asleep well with a little buzz, but the quality of your sleep will be greatly reduced because alcohol interferes with your neurotransmitters. Those chemicals regulate your dream cycle, and if they are disrupted, you won't feel rested in the morning (3).
5. Exercise Regularly
Peaceful sleep can actually start with a day well spent. Exercising during the day will help you rest at night by using up excess energy and giving your body something to recover from. You want to put your body to work so it's ready to take a break at the end of the day.
Time your workouts carefully. While a good run during the day can wear you down just enough to get a good night's sleep, exercising too close to bedtime can give you a burst of energy that makes it harder to relax.
6. Manage Stress
If you've ever tossed and turned at night worried about problems in your life, you know how hard it is to get peaceful sleep when you are stressed. Clearing your mind enough to get to sleep is tough when things are weighing on you.
It's important to find ways to address these thoughts and concerns before bedtime. Your wind-down time offers another opportunity to help you sleep. Find a moment in those hours before bed to vent or express yourself and get those burdensome thoughts off your mind, at least for the night. By laying down with a clear head, you can drift off to sleep more easily.
Start Getting More Peaceful Sleep
Every day, you want to head into the world as your best self. It's hard to do that if you aren't well-rested and ready for the day. Getting better quality sleep is the foundation for having a good day. If you aren't getting the peaceful sleep you know you deserve, start taking steps to make a change. You can also work on supporting your overall wellness by checking out what Clinical Effects has to offer (4).
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