Lack of adequate sleep affects your waking life negatively. It makes you vulnerable to getting sick, causes premature aging, compromises your immune system, affects your weight, and disrupts your ability to focus. It’s not too late to improve the quality of your sleep and enjoy its benefits. Luckily, you don’t need prescription meds to do so. Unique to Your Nutrition presents five tips to improve the quality of your sleep without resorting to meds, but instead reaching for natural methods or tech-style tools.
Remove disruptions from the bedroom
Many people have the habit of using electronics within the last hour before bed. Whether it’s a phone, laptop, television, or video game, it is unhealthy for your sleep. The lights from said devices can negatively influence your body’s rhythms, leading to poor sleep.
Remove electronics from your bedroom if possible. If you must keep electronics in the bedroom, Technology.org recommends switching them off well before bedtime to fall asleep quicker and sleep more soundly.
Take care of your teeth
Although dental care should be high on your list of priorities, it’s a fact that many people don’t pay as much attention to it as they should. What’s more, dental care is especially important if you’re having trouble sleeping at night and you’re suffering from issues with your teeth. For example, misaligned teeth can cause a number of problems; not only are they difficult to keep clean, but they can also lead people to suffer from snoring, sleep apnea, and TMJ. So, in addition to getting your dental care routine on point, those who have misaligned teeth need to weigh their options when it comes to treatment. More extreme cases will most often require oral surgery, but with minor misaligned teeth there are several at-home options to explore. An aligner such as byte, for example, offers affordability without sacrificing efficiency. Byte promises results in as little as 90 days, which is much faster than other aligners on the market. What’s more, each patient has an advisor to help guide them throughout the realignment process.
While your phone might be a sleep inhibitor under normal circumstances, you can convert it into a sleep enhancer with sleep apps. If your phone is older and doesn’t have the ability to run the newer sleep apps, consider upgrading to something newer so you can enhance sleep quality and your bedtime routine.
With a phone sporting sufficient memory and speed in-hand, let’s take a look at some of the best sleep apps on the market:
- Relax Melodies: The app combines relaxation techniques, sounds, bedtime stories, and soothing melodies to improve your sleep quality and prevent insomnia.
- Calm: Who said bedtime stories are for kids only? Calm’s easy-to-use app has many bedtime stories for both kids and adults. The stories are read in soothing voices to help you fall asleep fast and effortlessly.
- Sleep Genius: Although this app was designed to help NASA astronauts to fall asleep, it can help you. It utilizes sounds that guide your brain throughout the sleep cycle. The result is falling asleep faster and sleeping better.
- SnoreLab: This is a snoring management app that tracks your snoring and recommends ways to reduce it. You just place your phone next to your bed, and it records all your snoring. The app comes up with a score based on what it finds. If you doubt the score, you can listen to the recording!
Watch your diet
Alaska Sleep Clinic notes that you eat and drink could affect your sleep at night. For instance, you may be tempted to enjoy a hot cup of coffee after dinner on a cold night. It is advisable to resist the temptation because it will do more harm than good to your sleep. Avoid any drinks that contain caffeine like coffee, tea, and soft drinks before you go to bed. If you find yourself craving something to sip, aim for a soothing nighttime tea that doesn’t contain stimulants.
Along those same lines, stick to light meals for dinner, and eat them a few hours before bed. Importantly, do not consume alcohol before bedtime because it disrupts your sleep pattern.
Develop a sleep routine
What is your sleep routine like? The National Sleep Foundation explains that it can help if you sleep and wake up at the same time, whether it’s a weekday, weekend, or holiday. You may be tempted to sleep until noon on holidays and weekends, but it doesn’t help. Instead, it interrupts your biological clock and causes numerous sleep issues. By establishing a sleep routine, you set your internal sleep and wake clock.
Improve your sleep environment
Improve your sleep quality by keeping your bedroom temperate, not tropical. A temperature of 65 degrees Fahrenheit is ideal. Ensure your bed covers and sleeping attire do not keep you too warm or cold so that you drift to dreamland quickly. Your bed should also be comfortable, and bed covers should leave room for stretch. If you wake up with back pain, consider changing your mattress, sheets, or pillows. Do not forget to keep your room as dark as possible so your body that it’s time to sleep.
Sleep is a beautiful thing that has numerous benefits for your body and mind. It’s important to identify what’s causing you trouble if you’re tossing and turning, and address the issue. With these suggestions, natural, satisfying sleep can be yours.