Getting a good nights sleep is important for your overall health. Not getting enough sleep or having interrupted sleep can be a contributing factor to a range of significant health issues. According to Dr. Mercola insufficient sleep can increase your risk of heart disease and cancer, it can harm your brain, contribute to a pre-diabetic, insulin-resistant state, and can cause premature aging.
Below are some some simple tips to help your mind and body get ready for bed and to help you achieve a deeper sleep.
- Open your blinds first thing in the morning so the production of melatonin stops and your body wakes up.
- Take a walk after lunch. The sunlight will help you to be less sleepy during the day and help you produce melatonin better at night.
- Cut caffeine out of your diet anytime after breakfast. Caffeine can linger in your body and make it harder to get rested.
- Eat a light dinner and don’t eat for at least 3 hours before bedtime. Eating close to bedtime will devote more of your bodies energy to digestion than to recharging your body during sleep.
- Exercise. This can help burn off excess energy and it releases endorphins, which help your body to become more relaxed.
- Turn off your phone, dim your lights, and dedicate 15-30 minutes to a relaxing activity such as taking a bath, meditation, listening to music, or reading.
- Sleep in the complete dark. Any bit of light can disrupt melatonin production.