We get it. You don't have time to be tired. You're busy building your career, seeking new adventures and carving out your unique place in the world. Not getting enough rest can put a serious crimp in those plans. The lack of rest not only makes you grumpy and sluggish, but can also put you at risk for certain illnesses, slow your thinking and even (gasp!) kill your sex drive.
We know how important sleep is. That's why we've compiled these four ways to help you sleep. From creating healthy sleep habits to choosing the right supplements, these tips help you set the scene for sweet dreams.
- Unplug from Electronics
Turn off the television, power down your smartphone and stay away from your tablet. You know that soothing bluish glow from the screen of your electronic devices? Research shows that it could be interfering with your sleep. The National Sleep Foundation explains that electronics could actually stimulate you before bed and halt your body's natural release of melatonin, the sleep-inducing hormone. Instead of setting yourself up for a restless night, set a digital curfew for yourself. Two hours of down time is ideal, but even an hour or 30 minutes can make a difference.
- Skip the Nap
No, seriously. Even if you're feeling sleepy, taking a nap for longer than 20 minutes during the day could keep you awake at night. If you have to close your eyes, set an alarm for a quick power nap. Even better? Chug an ice-cold glass of water or take a quick walk to get yourself going.
- Create a Sleep Ritual
In addition to powering down, it helps to create a regular routine to follow every night before you turn in. The National Sleep Foundation suggests it's an important step that can help you fall asleep — and stay asleep — easier. Use these tips as a jumping off point:
- Go to sleep and wake up at the same time every day to set your body's circadian rhythm (your internal clock).
- Avoid caffeine and nicotine for four to six hours before bed. Also, limit alcohol and heavy meals, both of which can keep you up late and interfere with sleep quality.
- Create a comfortable sleep environment by making sure your bedroom is dark, cool and quiet for optimal sleep.
- Since you're not using your electronics, spend the last one to two hours before bed quietly reading a book, taking a warm bath or catching up with your partner.
- Stock Savvy Sleep Supplements
Look, we've all been there. You go to your local drug store or health food store in search of the perfect supplement, but not all supplements are created equally. Sure, you can buy melatonin just about anywhere, but if you want to maximize the benefits, it helps to choose a supplement with just the right blend of ingredients. For example, Orb Sleep Complex has a unique blend that contains:
- Melatonin, a supplement that makes you feel sleepy
- Valerian, which promotes sleepiness and relaxation
- L-Theanine, an amino acid that provides a calming effect
- Relaxation oil blend to enhance calmness and sleep quality
- B12 to help support your energy levels when you wake up
Nobody likes that sluggish feeling that comes with a sleepless night. The power to start getting the restorative sleep you need to power your days is in your hands. Sweet dreams!