A good night sleep is essential for your health, it’s as important as regular exercise and a good diet. Studies have found a definite link between insufficient sleep and serious health problems, such as heart disease, diabetes, and obesity. Poor sleep patterns affect your physical as well as emotional well-being, stress levels and cognitive behavior. A good night’s sleep is necessary for restorative physical and mental health care. You’ll see improvements in your relationships, functioning at work, your concentration, recovery time from exercising and injuries, as well as the ability to keep your weight in check.
1. Develop a good bedtime routine.
2. Try to sleep and rise at a consistent time every day.
3. End your day with a warm relaxing bath or shower.
4. Grab a good book and read a little in bed. Don’t use this time to study or balance your books.
5. Avoid late night snacking or large quantities of fluids before bed.
6. Drink a cup of herbal non-caffeinated tea or warm milk.
7. Reduce computer use/blue light exposure in the evening, especially right before bedtime
8. Play peaceful and deeply relaxing music at bedtime. Avoid the news or watching anything that can get you agitated.
9. Increase exposure to bright light during the day; get out from behind the desk and opt for a quick walk around the block.
10. Reduce your caffeine intake; if you brew/grind your own, use equal amount of caffeinated with decaf coffee. Eliminate caffeine late in the day. Instead drink decaf coffee or tea or caffeine-free sodas or even better, water.
11. Reduce irregular napping or long afternoon naps.
12. Invest in a new comfortable mattress and pillow; nothing feels better than slipping into comfy soft cool sheets.
13. Set the bedroom thermostat to a comfortable temperature. 68- 70 degrees is a good temperature for most people. If you suffer from night sweats use a ceiling or floor fan.
14. Create an optimal sleep environment. Clean out the clutter in your room. Consider blackout shades or an eye mask. Block out any disruptive noises, try wear ear plugs.
15. Take a melatonin or magnesium supplement studies show it can improve relaxation and enhance sleep quality. Lavender can also induce a calming and sedentary-like effect to improve sleep.
16. Don’t drink alcohol; opt for a virgin drink instead. Alcohol has been known to cause or increase symptoms from sleep apnea, snoring and poor sleep patterns.
17. Exercise regularly, but not before bed. Try to exercise earlier in the day, if you find late afternoon or evening exercise overstimulating you and preventing you from settling down at bedtime.
18. Try Cryotherapy, one of its benefits is it increases the production of norepinephrine, a hormone and neurotransmitter that impacts your sleep-wake cycle. The rise in norepinephrine and rush of endorphins supports a state of relaxation and uninterrupted sleep.
Total Cryo offers whole body cryotherapy, compression therapy, facial and even local cryotherapy. Be Cool To Your Body! Experience the exceptional benefits of this modern approach to muscle recovery, beauty, and body rejuvenation.
The Elements Horsham
303 Horsham Rd.