How to Get Better Sleep Tonight
Despite its importance to your brain and body, sometimes it can feel impossible to get the high-quality sleep you need. However, there are methods you can employ to get better sleep tonight.
- Poor sleep can impact many aspects of your health, so getting better sleep tonight is critical for your well-being
- There are four main components to improving sleep: schedule, routine, habits, and environment
- Quality of Life’s supplements can enhance sleep quality without dragging you down
Table of Contents:
- The Importance of a Good Night’s Sleep
- How to Tell if You Need Better Sleep
- Improving Your Sleep Hygiene
- Follow a Sleep Schedule for Better Sleep
- Create a Calming Nightly Routine
- Improve Your Sleep by Improving Your Daily Habits
- Create a Sleep Oasis
- Support Your Sleep with Melatonin-SR™ or Restwelle™*
The Importance of a Good Night’s Sleep
You devote around a third of your life to sleep, which is a testament to its importance for your overall health. Research shows that sleep is just as crucial to survival as food and water.
Sleep impacts your brain health, as it helps you create and maintain pathways to learning and making memories. When you don’t receive enough sleep, your concentration and response time suffer.
Additionally, sleep affects your nerve cells and their ability to communicate. It can also remove toxins that build up in the brain while you’re awake.
However, sleep impacts more than just your brain and nervous system.
Every part of your body reacts to poor sleep, and a lack of sleep can increase your risk of developing a wide range of health conditions.
How to Tell if You Need Better Sleep
When your sleep suffers consistently, you can become so accustomed to poor sleep that you don’t even realize it’s not normal. Signs of poor sleep include:
- Needing over 30 minutes to fall asleep in bed
- Regularly waking up at night
- Struggling to return to sleep when you wake in the night
- Consistently feeling tired
- Having difficulty concentrating
- Depending on caffeine to stay alert
- Feeling stressed or agitated
Since poor sleep can impact many aspects of your health, you might also find your lack of sleep reflected in dark circles under your eyes, skin breakouts, and poor immune system functioning.
Improving Your Sleep Hygiene
Boosting the quantity and quality of your sleep begins with improving your sleep hygiene. Sleep hygiene refers to the habits and practices that promote better sleep.
When you create an environment that is conducive to obtaining a good night’s rest, you can fall asleep more easily, stay asleep longer, and enjoy the benefits of restoring your brain and body.
Sleep hygiene has four main components: sleep schedule, nightly routine, daily habits, and sleep environment.
Follow a Sleep Schedule for Better Sleep
When you follow a set schedule for sleeping and wakefulness, your body becomes accustomed to getting the proper amount of sleep.
However, your sleep schedule requires consistency, which means you can’t sleep the morning away on weekends and wake at the crack of dawn on weekdays.
Instead, you’ll need a set wake-up time to help your body find a rhythm for consistent sleep. Additionally, you need to prioritize going to bed at the same time every night.
Determine your bedtime by counting back from the time you need to wake up every morning, ensuring you allow for enough sleep every night.
Then, gradually adjust your sleep times as you settle into your new schedule.
Lastly, limit naps to short sessions in the early afternoon to keep them from disrupting your sleep schedule.
Create a Calming Nightly Routine
A nightly routine can be an essential signal to your body to begin preparing for sleep. Following the same steps each night instructs your body to prepare for rest.
Start by giving yourself time to wind down. For about 30 minutes before getting into bed, engage in calming activities like reading, light stretching, or meditation to begin the relaxation process.
Additionally, avoid bright lights and electronics with blue lights to reduce mental stimulation and support melatonin production.
Lastly, if you can’t fall asleep within 20 to 30 minutes of getting into bed, get up and engage in calming activities in low light before trying to sleep again.
Improve Your Sleep by Improving Your Daily Habits
Your daily routines have a significant effect on your circadian rhythm. Therefore, making minor changes to your daily activities can have benefits that last all night.
Some easy changes you can make during the day to support your sleep include:
- Spend time in the sunlight, ideally in the morning and evening
- Engage in regular exercise
- Reduce alcohol and caffeine consumption
- Quit smoking
- Dine earlier in the evening
- Use your bed only for sleep and intimate activities
These changes allow your body to naturally prepare for quality rest all day long.
Create a Sleep Oasis
Where you sleep can impact how you sleep. For example, blocking out light, eliminating noise, and finding the right temperature promote better sleep.
Additionally, you can elevate your sleep environment by upgrading your sheets, ensuring your mattress and pillows suit your needs, and incorporating calming scents like lavender to promote relaxation and rest.
Support Your Sleep with Melatonin-SR™ or Restwelle™*
Quality of Life’s sleep-supporting supplements can help you get the rest you need without feeling slow and sluggish in the morning.*
Melatonin-SR™ uses our patent-pending MicroActive® technology, which releases into your bloodstream in two stages.*
First, your body receives an initial boost to help you fall asleep quickly.* The rest of the melatonin is gradually released over the next seven hours to help you stay asleep.*
Restwelle™ combines the sleep-inducing benefits of Melatonin-SR™ with ETAS™.* This extract from asparagus triggers the release of the heat shock protein Hsp70.*
ETAS™ alleviates occasional stress and offers your body the same benefits of taking a hot bath, improving your overall sleep quality.*
Regardless of whether you need help falling and staying asleep or improving your sleep quality, Quality of Life has you covered to restore your rest and get better sleep.