Enjoying a good night’s sleep can be a struggle and frustrating at times. As the challenge to get better sleep is real, so are its possible solutions.
According to reports from the National Center for Sleep Disorders, more than 40% of adults experience insomnia. While the affliction can be triggered by stress and worry, there may be other factors impacting your sleep that are easy to resolve.
Sleep can help reduce stress and keep our brain and heart functions healthy. During sleep, our bodies repair and recharge—without it, our bodies break down. Over time, sleep deprivation can impair our physical, mental, and emotional health.
Taking steps to get more quality shut-eye can lead to improved well-being and may even help you lose belly fat. Stick with the dos and don’ts below to help resolve your restless sleep issues.
4 Activities to Avoid for Better Sleep
If you toss and turn for hours, these small tweaks to your pre-bedtime routine might be the fix.
Don’t eat too late
Get in the routine of going to bed and waking at the same time each day. Doing so can help you plan your evening meal to avoid eating too late. Eating two to four hours before bedtime lets your digestive system work on breaking down heavy carbs and proteins. If you must eat late on occasion, skip the steak and potatoes.
Avoid cardio workouts before bedtime
Regular physical activity can promote deeper sleep and that’s good. Just make sure you finish up your run or heart-pumping gym workout three to four hours before bedtime. If your schedule only permits late evening workouts, opt for gentle stretching or restorative yoga. The key is to keep your heart rate from racing too close to bedtime.
Cut out liquids
The solution to restless sleep is more complex than cutting out caffeine by noon. It’s the sum of the effort that pays off over time. That’s why it’s worth including this simple suggestion to limit your liquid intake a couple of hours before bed. It might not seem like a big deal to make a middle-of-the-night bathroom trip, but a disruption is a disruption—and our goal is to get you to sleep through the night.
Turn off the blue light
I knew a woman who referred to her husband as a glow worm—a reference to the way his phone lit up his face in the bedroom at night. Break the habit of reading work emails or news from your smartphone at least 60 minutes before sleep. Better yet, leave your phone or tablet in another room. The blue light on the screen is known to suppress melatonin and alert the brain to stay awake. Go old school and read from an actual book or magazine instead.
The National Sleep Foundation warns that using electronic devices at night can reset the body’s circadian rhythm—or internal clock. That can cause people to feel like they have a sleep-deprived case of jet lag. Besides leaving the phone or TV out of the bedroom, consider a sleep aid to reset your body’s clock back to its regular sleep cycle.
Swisse Ultiboost Sleep Support Jelly is designed to help you reset your circadian system for a better quality of sleep.* The premium formula uses the highest quality ingredients, including 5mg of Melatonin, Tart Cherry, and GABA, an amino acid known for its mind-calming effects.
5 Must-Dos for Better Sleep
Set a go-to-bed alarm
You might want to ditch the bedside clock to avoid listening to or watching the minute hand spin. That’ll be frustrating and counterproductive to getting to sleep. Instead, practice setting an alarm for the evening that signals it’s time to power down the TV and electronic devices. This will help restore your sleep routine and wake time, and that’s a good thing for your 24-hour circadian sleep-wake cycle.
Sensory proof your cool room
Invest in a white noise machine to drown out annoying road traffic. Buy blackout curtains or a quality sleep mask. Darkness triggers the release of melatonin, the hormone that induces sleep. The blue light from a TV screen, smartphone, tablet, or computer can interrupt your slumber, so power off completely. And set the room temperature between 65 and 70 degrees for optimal sleep.
Try relaxation and deep breathing
If you find yourself counting sheep, try the Progressive Muscle Relaxation technique instead. How it works is tensing then relaxing the muscles in your body, directing your attention to each as you go. Start with your feet, tightening the muscles for a few seconds, then release. Do this all the way up to your head. Also, try practicing a breathing meditation to calm your mind. Inhale for 8 counts as you say a simple mantra, like “deep sleep”, and then exhale for 8 counts, repeating the mantra.
Drink a tart cherry juice mocktail
Replace your evening cocktail with a tart cherry juice drink. Alcohol can prevent you from reaching the deep stage of sleep, known as REM sleep, that allows you to feel well-rested the next day. Try replacing your wine, beer, or mixed drink with a refreshing glass of tart cherry juice twice daily.
Rich in antioxidants, the juice contains a natural source of melatonin, the chemical your body needs to help regulate your sleep cycle. Researchers found by drinking a glass of tart cherry juice twice daily, sleep time was increased in adults who suffered from insomnia.
Take a Sleep Supplement
When it comes to choosing a vitamin supplement for sleep, look for a premium quality formula. Swisse Ultiboost Sleep combines valerian with magnesium, a mineral that helps calm the nervous system and helps the brain relax.*Ϯ Swisse Ultiboost Sleep is best taken a few hours before bedtime during periods of occasional sleeplessness. *Ϯ
Add these 9 dos and don’ts to your daily routine and you’ll wake up feeling refreshed and restored in no time.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
ϮPlease consult your healthcare professional before use if you are experiencing long-term sleep difficulties, pregnant, nursing, giving to children, taking any medication or have a medical condition. Keep out of reach of children. Do not drive or operate machinery when taking melatonin. Not suitable for infants.