You feel super exhausted after a long day of work that you can't wait to hit the sheets. You drift almost immediately into lalaland only to suddenly jolt awake at 3 or 4 am. Then, you have a hard time drifting back into sleep. Does that sound like how you've been sleeping lately? Well some studies have found that your day time habits can affect your sleep. Here are five areas you can look into:
If your body has certain nutrient deficiencies, it could affect your sleep cycle. In fact, 75% of adults are magnesium deficient which can affect sleep health. We recommend implementing FarmHaven's Magnesium which contains magnesium as well as other organic veggies to help increase GABA to help encourage relaxation & promote better sleep. Another supplement that is recommended is Ashwagandha, which can help relieve anxiety and promote deep sleep.
Try to stick to a good sleep schedule. There are plenty of herbal teas that you can drink prior to bed that can help you sleep. Try to avoid watching television or looking at your phone right before bedtime as the bright light can also affect your sleep by messing with your circadian rhythm. Indulge in a foot spa or full body spa to relax the muscles in your body and prep yourself for bed.
There are also certain types of food that could affect your sleep if you eat them too close to bedtime. Try to avoid anything that is high in carbs such as bread or pasta. Also, although it may be tempting to end the night with some wine, limit your alcohol intake prior to bed. Even though alcohol may seem to help you fall asleep, it can actually affect your sleep, preventing you from drifting into deep sleep. On the other note, you can try to fill up on foods (such as eggs & fish) that contain tryptophan, which converts into serotonin and melatonin & helps promote relaxation.
Sometimes when we are so stressed out by the next day's event that it can affect our sleep the night before. Perhaps there is something you need to do the next day & you are worried that you will forget? Try to write it down prior to bed. If you still find yourself suddenly jolting awake in the middle night worrying, try to write down what is stressing you out in the journal. This can help calm your mind and help you realize perhaps that worry isn't a big deal after all and then you can drift back into lalaland.
If you exercise too close to bedtime, it could also affect your sleep. The rush of endorphins & energy that we often get post-workout will make you feel good, but it won't do much good for your sleep. If possible, try to workout at least four hours before your scheduled bedtime. If you can't seem to find the time other than near your bedtime, try to switch over to a workout that is less stimulating such as walking around your neighborhood or on your treadmill. You can also try to incorporate a long relaxing stretch/cool down period if you still opt to stick to an intense workout.
We hope these five suggestions can help your sleep quality. Please make sure to also seek your primary doctor first for professional advise on how to help improve your sleep health.