We all know that sleep is very important for our bodies and our minds to function properly, and there is plenty of supporting scientific evidence out there to help you understand just how crucial it is to achieve enough quality sleep each night. Most adults actually need seven to nine hours of sleep per night to function at their very best.
Whether you have trouble falling asleep or staying asleep at night, we have provided some healthy tips to help you remain mindful of your sleep distractions and habits. That way, you can improve the quality of your sleep and wake up feeling rested and ready to tackle the day!
Create A Relaxing Environment
Turn your space into your own peaceful oasis. Turn off all the lights, and utilize some aromatherapy in the room. Lavender is a wonderful sleep and relaxation aide. A couple drops or sprays on a favorite pillow can help you center yourself and focus on your breathing instead of outside distractions.
Ditch The Screens
Leave your work at the office, and leave the television in the living room. Limiting electronic distractions in the bedroom and removing temptations can help you remain mindful of your body and help keep its natural circadian rhythm in check. If temptation is too strong, turn your notifications off and place your phone on a charger across the room, so you are not coerced into upping your screen-time. Work will be there tomorrow when you wake up.
Exercise
It goes without saying that daily exercise is a wonderful way to stay happy, fit and healthy. However, it is also a wonderful tool for sleep quality. Aim to get about 30 minutes of exercise per day to support your sleep schedule and get into that deep REM sleep.
Reduce Your Caffeine (And Added Sugar) Intake
Repeat after us, no more late afternoon iced coffee! Consuming caffeine within 6 hours of your usual bedtime will keep you from getting a good night’s rest, only furthering your need for extra caffeine in the morning.
Additionally, too much sugar can also have a profoundly negative effect on your sleep. One study found that eating sugar during the day led to poor quality of sleep, and higher insulin levels. We are all familiar with that sluggish feeling that a sugar crash leaves you with. Luckily, there are plenty of sugar-free SweetLeaf® products that can help you protect your quality of sleep if you just really need that sugar-sweet fix.
Start A Sleep Ritual
Implementing and maintaining a consistent nighttime routine will signal to your brain that it is time for sleep. Try setting aside the same time each night for your new sleep ritual. It might look like daily 8:00pm meditation or reading a few pages out of a book at 9:30pm each night. Whatever newly founded habit you choose, just remember that consistency is key. Find some tips on how to make new habits stick here.
We hope these tips help you find your nighttime zen and become more mindful in your daily routine, so you wake up focused, rested and ready to take on your day.
Sweet dreams from SweetLeaf!
