If you have ever had trouble sleeping, you know that it can be stressful. Instead of enjoying your sleep, you are constantly tossing and turning and checking the clock to see what time it is. If you have ever been in this position before, there are some ways that you can sleep better. Here are 4 tips to help you get a better night’s sleep:
1. Stick to a Sleep Schedule
One of the best ways to improve sleep is to set a consistent circadian rhythm for your body. This begins with sticking to a consistent sleep schedule. Figure out what time you want to go to sleep, and try your best to get to bed at the same time every night. While this can be hard due to busy schedules, it is important to get your body used to sleeping and waking up at the same time each day. Also, you should not set aside any more than 8 hours a night to sleep. Most adults do not need more than 8 hours of sleep, but the recommended amount is also at least 7 hours.
2. Watch What You Eat and Drink
When you try to go to sleep hungry or overly stuffed, it can impact how you sleep. You should never eat a really heavy meal within two hours of when you plan to go to bed. Also, be aware of the effects that caffeine can have on your body. In most cases, it takes hours for the effects of caffeine to wear off, so try not to consume it close to bedtime. The same can be said for both nicotine and alcohol. While alcohol may make you more tired to begin with, it can cause you to wake up in the middle of the night and give you trouble falling back to sleep.
3. Sleep Supplements
If you feel like you have tried everything and still are not sleeping well, it may be time to try a daily sleep supplement. Some of the common things that people take to sleep better include Melatonin, Magnesium, and L-theanine. All of these supplements can help your body fall into a restful state which will help you sleep better. If you have trouble establishing a natural circadian rhythm, these supplements will help!
4. Include Physical Activity During Your Day
Studies have shown that exercising throughout your day can improve sleep. However, don’t feel like you have to work out for hours to get a better night’s sleep. Something as simple as taking a walk around the neighborhood each evening will allow you to wear down your body and you will sleep better and longer. It is also recommended that you spend as much time as possible outside. The sun's rays have a tendency to make people more tired in the evening, which leads to falling asleep faster.
If you find yourself tossing and turning at night, there are plenty of ways to get a better night’s sleep. Contact our pharmacy today to ask our pharmacists how to get you on the path to a healthier lifestyle.