Do You Suffer From Lack Of sleep? Here Are 10 Ways To Improve Sleep Starting Tonight #wellness #fitness #lifecoach

Everyone deserves a great night's sleep. Better sleep can make you smarter, cause you to eat less, and even add a couple of years to your life. The recommended amount of time adults should be sleeping is between 7-9 hours. If you are not getting quality sleep at night, check out the following tips for better sleep: 

1. TURN OFF YOUR PHONE
Your phone, laptop, TV, and tablet may be major contributors in the reason you are not getting the sleep you desire.
These devices emit BLUE LIGHT which shorten REM sleep and makes it harder to sleep.

2. TIME OUT!
Take 5 minutes before bed to set up reminders of the tasks for the next day.
Putting together this list can reduce the amount of things you are attempting to process by memory and lead to a peaceful faster sleep.

3. PLAY SOFT MUSIC
listening to calming soft music while drifting off into sleep can significantly create a higher quality of sleep.
Participants in a study fell asleep faster, woke up less in the night, and felt less tired the next day after listening to Mozart in their sleep.

4. PUT SOME SOCKS ON
Covering up those tootsies or maybe even wear a onesie. It’s up to you.
Studies have shown that adults wearing WARM SOCKS fell asleep faster than those who didnt.

5. CREATE A JOURNAL
Take a few moments before bed to WRITE a couple of sentences about your day. This clears your mind and helps you to sleep deeper and faster.

6. STAY COOL
Be aware of the temperature in your room.
Some studies have shown that temperature is more important than light for getting quality of sleep. The sweet spot is 60F to 67F or 16C to 19C.

7. SET A SLEEP ALARM
Set a time to sleep at the same time every day. No matter what when that alarm goes off its bed time! This will help to adjust your CIRCADIAN RHYTHM and improve your quality of sleep.

8. ADD LAVENDER TO YOUR SLEEP
Being a slight sedative the smell of LAVENDER offers calming and soothing properties that can reduce stress, improve sleep quality and may even stop you from SNORING!

9. RELAX, REFRESH, RECHARGE
Meditation has been shown to scientifically reduce stress and improve sleep quality in adults.

10. DONT GO TO BED HUNGRY OR STUFFED
Going to bed hungry on an empty stomach can keep you mentally alert due to hunger pain. Also on the other side of the spectrum going to bed stuffed is also a bad idea. The extra food boosts metabolism and temperature which leads to increased brain activity during REM sleep, that research has shown can cause nightmares.

It's recommended to wait 2-3 hours between your last meal and bed time.

I hope these tips help you get sound sleep and wake up feeling refreshed and re-energized

If, despite trying various tips and getting the recommended 7-9 hours of sleep, you’re still feeling sleepy throughout the day or having trouble falling asleep, you may want to look into increasing your nutritional intake.

For additional infromation on the health benefits of  introducing superfoods to your diet and the results it will bring your health, directly impacting your quality of sleep.Click here