Tips to Improve Your Sleep

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.



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