5 Tips to Better Sleep

Sleep is vital to every function in the human body, from mental functioning and immune support to hormone production. Getting enough quality sleep is crucial to living a healthy and full life.

Are you struggling to get quality sleep? You might fall asleep quickly, but staying asleep is the main culprit. Regardless of your nighttime woes, I’m here to help you out.

1. cool down the room

Turns out the temperature of your room during bedtime is more important than you think. Bringing down the temp can make a significant different to your sleep quality. Our bodies are programmed to experience a dip in body temperature throughout the evening. By lowering the temperature, you'll aid your body with the resources to keep your nervous system calm and asleep. Recommendations say 65-69 degrees is optimal for the best sleep quality.

2. reduce the blue light

Television and phone screens produce something called Blue Light. Blue Light is considered part of the visible light spectrum. It can influence your sleep cycles, hormone production, and alertness.

Blue light isn't necessarily bad, but if you're interested in improving your quality of sleep, it's something you will want to reduce in the evening. Blue light can supress your body's release of melatonin, the hormone that makes you sleepy.

If you can't seem to put the screens away in the evening, try using blue blocking glasses. These are lifestyle glasses designed to block the blue light from your screens. There are so many companies producing Blue Blockers nowadays that the options are endless.

Baxter Blue makes one of my favorite pairs. Plus, it doesn't hurt that they are so stylish. Use code "LIFESEASONS20" to receive 20% off a pair of Blue Blocking Glasses from Baxter Blue!

3. avoid evening stimulation

Stimulation comes in multiple forms. From food, exercise, movies, and even intimacy, stimulation in the evening can make it difficult to fall asleep.

Keeping meals light close to bedtime and avoiding spicy ingredients will be helpful for a good night's sleep. Avoiding adrenaline pumping action movies will also support a healthy sleep routine. Keeping your workouts low intensity in the later evening or moving them to the morning altogether will be helpful.

4. Consider a Sleep Supplement

Supplements can induce relaxation and help you sleep. Take Rest-ZZZ, for instance. It’s a calming sleep support actually formulated to support the body’s natural circadian rhythm and promote restorative sleep. Rest-ZZZ Melatonin-Free is a potent alternative for those who are

unable to tolerate melatonin. Whether you choose a sleep support supplement with melatonin or without it, make sure it can do the following:

• Eases the body into a restful sleep

• Calms nerves and muscles to enhance natural relaxation

• Supports natural sleep cycles

Rest-ZZZ aids in relieving muscle tension, restlessness, and nerve-related sleeplessness. It works on underlying disruptors of healthy sleep by helping to calm the nervous system and promoting natural sleep cycles.

5. get morning sunshine

Morning sun exposure is one of the best things you can do for your sleep health. When sunlight enters the eyes, the entire brain lights up. Morning sunshine signals your body to produce serotonin (your mood boosting hormone). But it’s also a precursor to melatonin (your sleepy time hormone).

When we receive morning sunshine, our brain suppresses melatonin, and produces cortisol and serotonin instead. Eventually that serotonin is synthesized into melatonin; aiding us in the most restful night's sleep. Long story short, get your morning sunshine!

Establishing boundaries on your bedroom activities is crucial to overall sleep health.

Let me know if these tips worked well for your sleep health. Try baby steps when it comes to implementing a new health routine. It doesn't have to look perfect overnight. But getting in a habit of prioritizing your sleep will do wonders for your overall health and wellbeing.