Do you find yourself downing cup after cup of coffee in a desperate attempt to shake off exhaustion? The solution could simply be to get more sleep.
What would you think if we said you have the power to help? We know that when you're rested and energized, you can take on the world. From taking slumber-inducing supplements to creating the perfect environment for getting quality zzz's, these empowering tips are sure to give you sweet dreams and sweeter mornings. Your future self will thank you.
Reset Your Sleep-Wake Cycle
There's more to how you feel when you wake up than just the length of time you've been sleeping. Dallas News points to cells in your brain's hypothalamus gland called suprachiasmatic nucleus, which help regulate your sleep cycle. How these cells synchronize to light levels is a big factor in determining when you're alert and when you feel drowsy. While some of this is out of your control (genetics – there's only so much you can do about it), there are a few simple steps you can take to reset your cycle. WebMD suggests:
- Go to bed and wake up at the same time every night/morning.
- Dim the lights and skip electronic screens at night to send cues to your body that it's sleep time.
- Open the shades, turn on bright lights and walk in the sun to give your body's internal clock cues that it's time to wake up.
Create a Sleep Routine
Another important part of getting a restful night's sleep is creating a routine. Do the same activities before bed every night. Harvard recommends easing into sleep time by taking a bath, reading a book and practicing relaxation exercises to help get your body and mind ready for bed. Also, turn the thermostat down so the temperature is cool — ideally between 60 and 75 degrees Fahrenheit. Use a white noise machine or earplugs to block any outside noise and a mask or blackout shades to create a dark space.
Skip That Nightcap
Sure, you might feel relaxed after your favorite adult beverage. But research shows that drinking alcohol before going to bed actually increases the amount of times you wake up during the night while decreasing your quality of sleep. Harvard points out that drinking coffee and tea within four to six hours of hitting the sheets can also leave you feeling drab in the morning.
Create a Winning Morning Routine
Just as a set nighttime routine can help prep your body for sleep, your morning routine can also have a great impact on your energy level for the day. Dallas News recommends getting seven to nine hours of sleep, waking at least two hours before you need to leave and exercising in the morning to get your blood pumping.
When it comes to ways to help you sleep, supplements are among the popular options out there. But did you ever take a supplement designed to help you get to sleep, only to wake up feeling like your eyelids are dragging on your bedroom floor? That's why it's so important to choose your supplements wisely. For example, Orb Sleep Complex contains a combination of melatonin, valerian and relaxation oils to help lull you to sleep and vitamin B12 to support a refreshed, energetic waking.