Do you or your children struggle with sleep?
Several years ago, I talked with my pediatrician about struggles my son was having with sleep. He recommended reading the best-selling book, “Why We Sleep: Unlocking the Power of Sleep and Dreams.” In this book neuroscientist and sleep researcher, Matthew Walker, explores the importance of sleep and its impact on human health, both physical and mental.
He explains in detail about how sleep enhances your ability to learn, memorize, and make logical decisions. It also regulates your emotions, strengthen your immune system, improve your metabolism, and even controls your appetite.
He highlights how sleep deprivation can lead to a wide range of health issues, including heart disease, depression, anxiety, obesity, diabetes, and memory loss.
Here are 7 tips to improve your sleep:
- Stick to a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s natural sleep-wake cycle and makes it easier to fall asleep at night.
- Create a relaxing bedtime routine: Develop a relaxing bedtime routine, such as taking a warm bath with a lavender bath bomb or bath salts or reading a book, to signal to your body that it’s time to wind down.
- Create a calm sleep environment: Make sure your sleeping environment is comfortable and conducive to sleep. Keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows.
- Limit exposure to screens: Avoid screens, such as televisions, computers, and smartphones, for at least an hour before bedtime. The blue light from these screens can interfere with the production of melatonin, a hormone that regulates sleep.
- Avoid caffeine and alcohol: Limit your consumption of caffeine and avoid alcohol before bedtime. Both can interfere with sleep quality and make it harder to fall asleep. Instead, my son and I tried several herbal teas to help your body relax, unwind and prepare for a peaceful slumber several hours before bedtime.
- Exercise regularly: Regular exercise can help improve the quality of your sleep. However, avoid exercise close to bedtime, as it may make it harder to fall asleep.
- Get exposure to natural light during the day: Exposure to natural light during the day can help regulate your sleep-wake cycle and improve the quality of your sleep.
By incorporating these habits into your routine, you can prioritize sleep and ensure that you get the rest you need to feel refreshed and energized.