Jump Start Your Day With EnergeiaGetting sufficient sleep is vital for optimal health. Studies have shown that sleep plays an important role in learning, memory, heart health, and even in energy level. Despite this fact, nearly 30% of the population or about 40.6 million of American adults are still getting less than the required amount of sleep.

Sleep deprivation has become an unhealthy habit that leads many of us waking up tired every morning. This often leads to poor performance at work or worse, accidents on the road. The solution is not just getting sufficient hours of sleep but also making sure that you’re getting good quality of sleep. It can be done through the following ways:

1. Set a regular bedtime and sleeping ritual

Setting a regular sleeping time can help you get better sleep at night as it reinforces your body to your sleep-wake cycle. So go to bed at the same time each night, be it a weekday or weekend. If you can’t sleep within 15 minutes of your sleeping schedule, get up and do something relaxing like reading a book. Lying down and stressing yourself why you’re still up will only make it harder for you to fall asleep.

Aside from a regular bedtime, a sleeping ritual can also help you get better quality of sleep each night. Sleeping ritual is a way of telling your body that it’s time to hit the sack. Some people’s sleeping ritual may include taking a warm bath, listening to music, and turning off the lights.

2. Turn off your television, computer, and other electronic device

Turning off your television, computer, and other electronic device before sleeping hours can improve your sleep quality. In a study, it was found out that the bright light coming from electronic devices can delay the release of the hormone melatonin. The release of melatonin signals your body that it’s night-time and it’s time for nocturnal activities like sleep. Delaying its release also impedes your sleeping time.

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3. No alcohol, caffeine, or heavy meals at night

Alcohol may be a ‘downer’ and may make you feel drowsy but it actually disrupts your sleep especially on the second stage. Just like caffeine, alcohol leads to lighter sleep and can make you feel unrested the following morning.

Aside from alcohol and caffeine, heavy meals should also be something you should steer away from hours before you sleep. It takes about three hours for the stomach to empty itself. So if you eat a heavy meal and sleep in less than three hours after that, you may end up with indigestion or heartburn. Indigestion and acid reflux can disrupt your sleep.

4. Practice meditation

Stress can be a factor why you’re having a hard time falling asleep. When you’re stressed, your body goes into a fight or flight response and it releases a hormone called cortisol which only makes it harder for you to fall asleep.

Meditation can help you deal better with stress. And consequently, it can help you improve the quality of your sleep. If you want to make the most of its benefits, try doing 20 minutes of mindfulness meditation every morning.

5. Take natural dietary supplements

There are natural dietary supplements that you can take to help you sleep better and boost your energy level. Look for supplements with time-released melatonin as this helps you fall and stay asleep at night, making you wake up completely refreshed the following day.

Sleep looks like a very simple thing to do yet many of us are having a hard time doing it. May these tips help you improve your sleeping habits so you can wake up each morning revitalized and have a better energy level to cope up with another day’s challenges.

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