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I’m not a huge fan of medications, especially ones that help you sleep. Why? Because if you’re disciplined enough, you can accomplish this naturally, which is what your body will be thanking you for in years to come. In my experience, the following ways should be high on your priority list if you want to increase the quality of your sleep.
Exercise
One of the biggest reasons people have a hard time falling asleep is because their mind is off to the races. You might be thinking about an embarrassing moment you had that day or the laundry list of tasks you have to complete the next day. This is a clear sign of stress. In order to keep your stress levels down, it’s essential that you have a good exercise routine that you can realistically stick to. You don’t need to be a super athlete and it doesn’t matter if you’re terrible at it, you’ll eventually get better. Exercise is the best way to release serotonin into your brain which will allow your muscles and your mind to relax. However, avoid exercising right before bed. That will do more harm than good for your beauty sleep.
Get A Good Dose Of Sunlight Exposure
Sunlight exposure is super important because it regulates your body’s internal clock. Your internal clock dictates when you fall asleep, when you wake up, when you go to the bathroom, and so on. When you wake up in the morning, go outside and be sure to soak in the sun for a few minutes. Sunlight also cues your body to start releasing hormones (like serotonin) so that you feel awake, energetic, and happy. If you go to work when it’s still dark out, take your breaks outside. If you live up north and it’s always cloudy during the winter, get yourself a light therapy light that can emulate sunshine. Managing your internal clock plays a crucial role on when your body decides that it needs to fall asleep and wake up.
Avoid Eating Before Bed
That last thing you want while you’re sleeping is your stomach in full digestive mode, especially with spicy foods. Why? Well, your digestive system requires a ton of energy. This is why you get tired after about an hour or two after your lunch every day. If you need to eat something, eat something that will calm your mind like turkey or a banana. Turkey is good because it’s a great source of tryptophan, which makes you happy and sleepy all at the same time. Pair tryptophan with carbs and you got yourself a good combo.
Dim The Lights And Turn The TV Off
Remember when we mentioned how bright lights stimulate your mind? Having said that, it should make sense to you to avoid them right before bed. This means dimming the lights and avoiding TV. A dark environment cues your body to start releasing melatonin, which is a hormone that helps you become drowsy and fall asleep. You should form a good “right before bed” routine. It will contribute to managing your internal clock.
Dan Thomas is an avid health and wellness enthusiast who loves to share his knowledge about sleeping well. He believes in using SAD lights like the Day-Light Sky to help you sleep better. Follow him on Twitter (@HealthCrazyDan) for more health tips!
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