How to Get the Best Sleep of Your Life
Sleep troubles can hold you back from living a happy, productive life. If you struggle to fall asleep or stay asleep, you know how draining and stressful it is. It can be easy to lose out on quality sleep in a world full of stimulating technology and busy schedules. These tips and tricks will help you fall into a deep sleep — and stay there.
Avoid Screens Before Bed
Research has shown that the blue light emitted by technology screens keeps us awake at night. Many people use their cell phones, televisions, and other screens right before bedtime. To improve your sleep quality, it is best to power off all screens at least one hour before bed.
If you cannot avoid screens altogether, consider buying blue light glasses. They have special lenses that block blue light through a yellow filter, and these glasses can help you with sleep problems without eliminating evening screen time.
However, a better choice is to do other relaxing nighttime activities instead of technology. A simple swap might help you fall asleep faster and stay asleep through the night.
Some activities you can do before bed include:
- Read a book
- Listen to relaxing music
- Take a warm bath
- Pamper your skin
- Spend time with your pets
- Go for an evening walk
Social media, television, and video games are all very stimulating activities that make it harder to get to sleep. Instead, try one of these relaxing activities that can replace screen time.
Your body naturally produces melatonin during hours of darkness. In the modern world, we tend to keep lights on and expose our eyes to screens before bed. Your body may stop producing enough melatonin to help you fall asleep, and Melatonin-SR™ can help with this problem.
Melatonin-SR™ is our extended-release melatonin supplement that helps you fall asleep faster and stay asleep all night.* Normal melatonin supplements metabolize quickly in your body, so they only remain effective for about four hours. They might help you fall asleep, but they don’t help you stay asleep.
Melatonin-SR™ uses sustained-release technology to keep melatonin in your system all night.* This means less waking up and an easier time falling asleep.
Melatonin is not habit-forming and is a natural supplement that your body recognizes. It is not a “sleeping pill” and can be purchased directly from Quality of Life without a prescription.
Use a Weighted Blanket
Weighted blankets are on the rise as people reap their sleep-enhancing benefits. A weighted blanket provides between 5 and 30 pounds of pressure on your body as you sleep, and this is supposed to calm your nervous system and improve your quality of sleep.
Many people have found that weighted blankets calm their bodies and help them fall asleep more quickly. Because of the added weight on your body, a weighted blanket can also help you stay in a deeper sleep.
Physical activity can be energizing and prepare you for the day. However, it also boosts the quality of your sleep. People who get regular aerobic exercise have an easier time falling and staying asleep.
Exercise helps your body regulate your nervous system, cardiovascular system, and mood. All of these factors contribute to the quality of your sleep. When your nervous system is in overdrive, or you feel anxious, staying physically active is the best thing to do. Exercise is a healthy outlet for stress and anxiety, which can keep you up at night.
Cut Down on Caffeine
Caffeine is a popular stimulant found in coffee and some teas, and a lot of popular sodas also contain caffeine. If you are someone who needs their morning coffee, don’t fret: You can still enjoy caffeine in moderation before 2 pm.
The caffeine in coffee, tea, and soda prevents your body from feeling tired by increasing your heart rate and making you feel alert. If you consume large amounts of caffeine before bed, you probably won’t be able to sleep. Caffeine can prevent you from reaching deeper stages of sleep as well.
Because caffeine has a half-life of about five to six hours, you want to ensure your body gets rid of it before bedtime. This means cutting out caffeinated beverages several hours before you plan to go to sleep. For those who are sensitive to caffeine, you may have to stop drinking it even earlier in the day.
Reduce Your Stress
While it is not always easy, eliminating stressors in your life can help you get more sleep every night. There are healthy ways to cope with stress that will leave you feeling well-rested after a full night of sleep.
Some activities you can do to de-stress include:
- Going for a walk
- Watching your favorite show
- Listening to relaxing music
- Writing about your feelings
- Taking a hot bath or shower
- Spending time with loved ones
- Making art
- Spending time “unplugged”
When you find a coping strategy that works for you, keep it in your toolkit for stress management. It is essential to cope with stress in healthy ways to improve your health, mood, and sleep.
Getting Quality Sleep
It can be challenging to figure out how to tackle sleep problems. With these helpful tips, you can gradually improve your sleep habits for a better night’s rest. To boost your healthy bedtime routine further, you should try Melatonin-SR™ to see if this quick and easy solution works for you.
Our melatonin supplement is convenient and does not require a lot of time and energy. You can simply take one capsule before bed and let Melatonin-SR™ work for you. If you want to fall asleep quickly and stay asleep all night, this is the supplement for you.*
At Quality of Life, we take pride in providing natural supplements to people who want to improve their health. Our high-quality supplement line contains healing ingredients from nature.* Make the most of your nights (and days) with our premium melatonin supplement for sleep support.