A good night's sleep is just as important as regular exercise and a healthy diet. Getting less than seven hours of sleep has been frequently linked to issues like high blood pressure, diabetes, and weight gain. If you are struggling with poor sleep, here are what you can do to restore your natural sleep cycles.
Get a Sense of What the Issue Is.
Identify what type of sleep issues you're having and notice whether you're having trouble falling asleep or staying asleep. Issues with falling asleep could indicate that your bedtime routine needs a revamp, and waking up at night may mean your blood sugar is dipping and you need to eat more carbohydrates during the day.
Start with Basic Sleep Hygiene.
You should be getting morning sunlight every morning, ideally by being outside for a half-hour or so. It's best to do at the same time every day to get into a rhythm but should be done whenever you wake. For those who can't get natural sunlight, use a light therapy lamp or some form of light at the beginning of the day.
Block Blue Light.
You'll want to try to block blue light two to four hours before bed. Blue light can mess with your melatonin levels, making sleep more difficult, so consider using blue-light-blocking glasses or software on your computer to limit blue light exposure.
Give Ample Time to Wind Down.
If you're having trouble falling asleep, you may need to alter your psychological winding down routine. This routine looks different for everyone—this could be meditating in darkness while for others this could be taking two hours to stop thinking about work. So, it's worth trying out different distractors to see what works for you.
Keep the Room Cool.
Sleeping in a colder room could be a recipe for great sleep. Keeping your room anywhere from 65 to 67 degrees Fahrenheit is a good place to start and see how you do.
Last thing you should also consider before going to bed is to treat yourself by applying a food face mask. Helping yourself unwind from stress during the day by taking some time to chill out with St. Herb Facial Mask will make it easier for you to sleep.
This well exfoliating mask is suitable for all skin types, and can be used both for men and women. The intensive ingredients are deeply helpful in rebalancing moisture level and relaxing skin muscles from tiredness for better restoration and improvement of skin.
Credit: Mind Body Green
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