Ahhh, spring! Longer days, more sunshine and flowers in bloom. It’s so nice spending time outdoors on these beautiful days before the summer heat hits.
But, along with spring comes the change to Daylight Savings Time and for some of us that’s a hard sleep adjustment. But by implementing these few tips you’ll be sleeping soundly and waking refreshed in no time!
Seek a Little Sunshine
Once daylight saving begins on Sunday morning, step outside and catch some rays after you wake up. The sunlight will help set your body’s internal clock, which controls things like your sleep-wake cycle. Don’t forget your hat and sunscreen.
Get Some Exercise During the Day
Even moderate exercise, such as walking, can help you sleep better. Aim for at least 30 minutes of moderate exercise, three times a week or more. If you often don’t sleep well, try not to exercise too close to bedtime.
Avoid Stimulating Substances
Alcohol and caffeine (found in coffee, tea, chocolate, and some pain relievers) can interfere with sleep. If you have trouble sleeping, avoid alcohol and caffeine for 4 to 6 hours before bedtime. Smokers should also avoid tobacco, another stimulant, too close to bedtime.
Relax Before Bed
Stress and overstimulation can make it hard to fall asleep. Try to avoid intense television programs or movies before bed. Relax with a soothing, warm bath and curl up with a book instead.
Worry boosts production of the stress hormone cortisol, which makes you more alert. If anxiety keeps you awake, write out your schedule for the following day before going to bed, including possible solutions to challenges you may face.
If you’re worried about hitting a deadline the next day, go to bed early and wake up early to work. Don’t work late into the night. Your mind needs the rest. You may even need less time to finish your work.
Create a Sleep-Friendly Environment
Try sleep shades, earplugs, a white-noise machine, blackout curtains, or all four. Temperature helps, too: 60-75 degrees is considered the most comfortable. Also, you need a comfortable mattress.
If you have restless or snoring pets, keep them out of your room, along with all electronics, including your television, computer, DVD player, and stereo. Save your bedroom for sleep, sex, and relaxing.
Keep Regular Sleep Hours
Go to bed and wake up at the same time each day. This helps your body regulate its sleep pattern and get the most out of the hours you sleep. If possible, wake up at the same time on the weekends, too, which makes Monday mornings easier to bear. You can also see how a nap affects your sleep quality. For some, napping can make nighttime sleeping harder; but for others, a short nap (20 minutes) can be revitalizing without ruining their night’s sleep.
Not having enough magnesium in your system can cause troubled sleep and even insomnia. Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. This is partially due to this mineral’s influence on the nervous system. It blocks more excitable molecules from binding to neurons, resulting in a calmer nervous system.
Also, anxiety and depression can both have a negative impact on sleep. Interestingly, magnesium has been shown to help alleviate both of these mood disorders. You can take a magnesium supplement or consume a magnesium night time drink. Here at Tennessee Hydration, we also have IV therapies with magnesium that can help support you getting a better nights sleep.
Call or stop by our office to find out what therapies would work best for you!