Good sleep is the cornerstone of a healthy life. However, many Americans don’t get enough of it each night. Whether it’s due to stress or outside factors, there are many things that can affect the quality of your sleep. When you are unable to adequately rest your mind and body, it’s much harder to be productive during the day. It can affect your mood and even your physical health. Lack of sleep can start to diminish your short-term memory and increase your risk of heart attack or stroke.
Fortunately, there are many easy ways to get better sleep without relying on medication. From getting daily exercise to eating the right foods, there are several things you can do to rest easy every night.
Keep reading for some great tips on how to get better sleep.
Workout Every Day
It can be difficult to exercise every single day. Especially if you work long hours or have a lot of responsibilities at home. It may be hard to find the motivation or the time to fit in a workout, but it’s an important part of staying healthy — including keeping a healthy sleep routine. Look for easy ways to work in activity each day. For instance, a quick yoga session before work, or take the dog for a walk after dinner. The more activity you’re able to fit in, the better you’ll sleep. Once you start to sleep better, that’s a great indication of how far you’ve progressed with your workout.
There are many things you can do to maintain a healthy diet, from cutting out red meat to introducing foods like almonds and turkey, both of which contain proteins that can help you get better sleep. Just as importantly, you’ll want to make sure you reduce caffeine and starchy foods, as these can cause digestion issues that keep you from getting decent sleep.
Stress can wreak havoc on your mental health. It can leave you unable to relax at the end of a long day and keep you awake thinking about all the things you have to get done. Making an effort to take the stress out of your day can help you unwind at night. One way to decrease stress is to get organized — both at work and at home. Think of the best ways to streamline your daily schedule to make life a little easier. If most of your stress is work-related, talk to your employer. Figure out what’s holding you back when it comes to happiness. Keeping communication open is key when it comes to getting what you need. You might also consider using CBD, or cannabinoid oil. Because it doesn’t include the THC levels found in marijuana, CBD has been shown to reduce anxiety without leaving the user feeling “high,” allowing for better sleep overall.
Spending time outdoors can have a very positive effect on your mind and body; from relieving anxiety to building up vitamin D to boost your mood. It can also help you get into a healthy sleep routine because the exposure to sunlight helps to set your circadian rhythm, keeping your sense of night and day activities balanced. Go for a hike, take a swim, or simply get out into the backyard and play with the kiddos for a little while.
Finding better sleep shouldn’t be a luxury. For the millions of Americans who can’t afford sleep meds or don’t want to rely on them, it’s important to look for natural methods and incorporate them into daily activities. With a little planning, you can get your sleep schedule on track.