Snoring can be a sign of sleep disorders! Find out how to improve your sleep and download the FREE sleep assessment app SnoreReport. SnoreReport uses accurate biometric data to identify possible sleep disorders. Don’t miss out on a chance to improve your sleep! Download it free here.
When it comes to sleeping well, I’ve definitely had my struggles. Mothering, working, and blogging fill my every moment! It’s hard to carve out time to relax and prepare for a good night’s sleep. And once I get to sleep, especially now during cold and flu season, I often wake up in the night to care for a coughing or congested toddler. (For tips on preventing cold and flu, check out this post.)
Because lack of sleep is associated with higher risk of obesity, diabetes, and cardiovascular disease, we have to make sleeping well a priority for our health. We can’t care for others if we don’t care for ourselves, right? So I downloaded SnoreReport to check for any sleep disorders, and began to research the best holistic ways to ensure a restful night’s sleep. Find them below!
Exercise reduces stress hormones and improves both sleep quality and quantity. It’s best to exercise in the late afternoon or early evening for one hour at least three days per week.
Keep a regular bed and wake time.
Our bodies are regulated by night and day. Keeping a regular bed and wake time helps keep our systems in sync with daily patterns of wakefulness and drowsiness.
Take a hot bath.
Sleep is also tied to body temperature. Warming our bodies with a hot bath prior to sleep has been shown to decrease time needed to fall asleep, as well as improve quality of sleep.
While alcohol may help you fall asleep, it disrupts the sleep cycle and leads to more night time waking and lower quality sleep.
Pay attention to caffeine.
Caffeine interferes with the hormones that induce drowsiness. Make sure to stop drinking caffeinated sodas, coffee, energy drinks, and black tea after 4pm.
Limit your time in bed.
If you don’t fall asleep in 15 minutes, get up until you start to feel sleepy. Use your bed only for sleeping. No TV, reading, social media, etc.
Keep your bedroom pleasant.
A relaxing environment has been shown to help promote healthy sleep. Keep the temperature comfortable, have comfy pillows, limit noise, and keep your room as dark as possible. Lavender also helps aid relaxation and sleep, so try a spray of lavender oil on your pillows.
Eat a light snack before bed.
The amino acid tryptophan is used by the brain to induce sleepiness. Carbohydrate increases the availability of tryptophan, so the ideal snack includes both. Choose high fiber cereal and milk, or a slice of whole wheat toast with turkey.
Download the free sleep app, Snore Report
This FREE sleep assessment app is an accurate, noninvasive way to evaluate your sleep. Especially if you suffer from snoring, wake up feeling tired, or are a restless sleeper, this app is a great first step to identify sleep disorders. Don’t miss out on a chance to improve your sleep! Download it here.
What are your favorite ways to relax and prepare for sleep? Let me know below!
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