12 Healthful Tips to Sleep Better and Longer

Tips for better sleep

Available at iHerb.com 

Sleep is nature’s way to replenish the body, marshal its resources, and propel you through the next day. Studies have shown that sleep is as important as regular exercise and a healthy diet and lifestyle.  

Unfortunately over the past few decades both sleep quality and longevity have declined. It’s not enough to sleep soundly but to get enough sleep as well – on average from 6 to 8 hours a day.

 

Here are 12 tips to help you sleep better:

  1. The Obvious: NO caffeine in the late afternoon and evening.
  2. Nap Time: Reduce intermittent or long daytime naps.
  3. Rhythm and Snooze: Try and be consistent with your sleep and waking times. Your body’s circadian rhythm aligns itself with sunrise and sunset.
  4. Take a Melatonin Supplement: Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed. Melatonin might help you fall asleep faster and improve sleep quality. It’s also a great natural sleep aid when traveling through time zones.
  5. Other Sleep Supplements: Several additional supplements can aid relaxation and sleep, including Valerian Root, L-Theanine, Magnesium, and Glycine.
  6. Don’t Drink Alcohol: As much as we like our drink, alcohol can increase symptoms of sleep apnea, snoring, and disrupted sleep patterns. At night, it’s best to limit your alcohol consumption when possible.
  7. The Temperature’s Rising: Your bedroom temperature can profoundly affect your sleep quality. Set the thermostat at a comfortable level, e.g. 70-72 degrees.
  8. Late Night Snacks: Going to bed on a full belly can also affect your sleep patterns and inhibit the natural release of the body’s HGH and melatonin.
  9. Bath Time: Taking a nighttime shower or bath can offer some relaxation and help improve your overall sleep quality and help fall asleep faster.
  10. Beddy Buy: If you toss and turn or wake up stiff, you may want to consider changing your mattress and pillow. It’s surely worth the investment as we spend about one-third of our day in bed.
  11. Exercise Regularly: Your body needs a workout that can help invigorate you and aid in a good night’s sleep. It’s best NOT to exercise before bedtime – early morning or early afternoon is optimum.
  12. Quench Your Thirst: Doctors want you to drink lots of water throughout the day. However, it’s best not to drink 1-2 hours before bedtime as frequent urination will interrupt your sleep patterns.
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We all lead very busy lives, rushing here and there, and constantly on the go from the demands of our daily lifestyles. Therefore it is all the more important to get a good night’s sleep, sound sleep for a minimum of 6-8 hours. The above tips are meant to be a guide to help you get the most out of every night – and day!

For more information on our line of sleep supplements visit: iHerb.com

*These statements have not been evaluated by the FDA.  This product is not intended to diagnose, treat, cure or prevent any disease