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There’s a huge difference between sleeping and resting. It’s possible for you to go to sleep at night, but wake up feeling like a train ran over you. That’s because your sleep wasn’t restful.
Your goal is to sleep soundly when your head hits the pillow. If you’re unable to achieve that feat, then it might help you to assess what you’re doing – or not doing!
Use these steps to prepare yourself for quality rest each and every night:
Digest in advance
Late-night eating is often a precursor to sleepless nights! In order to eliminate its negative effect, try eating your last meal several hours before bedtime.
1. Some foods are more difficult to digest than others. Those are the ones to stay away from at night. Stick to simple, digestible dinner options and eat them as early as possible. Avoid heavy meats and creamy dishes.
2. In the event you get a little hungry later on, go for a cup of calming tea with crumpets. This isn’t the time for a heaping scoop of ice cream!
Dim lights and lower sounds
As you get closer to bedtime, it’s a good idea to lessen unnatural light and intrusive sounds. Light and sound keep the mind constantly active. Then, your body tends to feel like it needs to stay awake because of all the activity stimulating the brain.
1. If you watch television at night, turn off the overhead light. Use a lamp instead, so your brain isn’t working overtime to process all the brightness.
2. Try to watch TV at a lower volume at night than in the daytime. You’d be surprised how easily the brain is impacted by what’s happening around you!
Unwind your mind
Relaxation is one of the key elements to a restful night’s sleep. Reserve time before bed to clear your mind. This makes the difference between sound sleeping and ongoing nightmares!
1. What makes you relax? Is it fifteen minutes soaking in the tub or working on your hobby? Whatever it is, squeeze it into your end-of-day routine.
2. Exercise is a fantastic way to unwind your mind. Even though your body is engaged throughout your workout, you’ll be tired and overtaken by complete relaxation afterwards.
3. Spend some time watching relaxing programming on television, or engage in some light reading. It’s a great way to get your mind off the stresses of the day.
Embrace quiet time.
Make an effort to lie in bed before falling asleep. Take a moment or two to listen to pure silence. That’s the state you want to be in while you’re asleep.
1. Quiet moments help release distracting thoughts from your mind.
2. This is also the best way to regroup and think about what’s important. Usually, you’ll find yourself thinking of your family and other loved ones.
You owe it to yourself to have a restful night’s sleep. Your mind and body perform much better when you get sufficient rest. Once you commit to this routine, you’ll be in a better position to rest well every single night.
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I really wanted to talk about this topic today because sleep is so very important for your overall health… PERIOD. Insomnia can be a real nightmare – and not just because you’re not getting enough sleep. Chronic insomnia has been linked to an increased risk of developing health problems like heart disease, high blood pressure, and diabetes. It can also lead to weight gain, impair your ability to concentrate, and even increase your risk of depression. In addition to these physical and mental health risks, insomnia can also take a toll on your energy levels and overall quality of life.
So if you’re struggling with sleeplessness, it’s time to take back control of your sleep habits – before it causes further damage. Fortunately, there are some simple strategies that can help you break the cycle of insomnia. Eating foods to balance your blood sugar levels can make for a better night’s sleep. From regularly scheduled bedtimes to calming nighttime rituals, you can make your bedroom a sleep sanctuary and reclaim your much-needed rest. Don’t let insomnia keep you up at night – start taking steps toward better health today!
Is Dietary Supplementation Right for You?
Good sleep is essential to your health, but it’s not always easy to get. That’s where dietary supplements come in! These products can help you get the restful slumber you need, without resorting to prescription sleep aids. They can also provide essential vitamins and minerals that may be missing in your diet.
But here’s the thing: if you don’t know what you’re looking for, shopping for dietary supplements can feel like a game of Russian Roulette. If you don’t do your research, there’s no telling what kind of quality product you’ll end up with (or how it’ll affect your sleep).
That’s why we recommend doing some research before you buy. Check out the label and look for ingredients that have been shown to help with sleep, like magnesium, valerian root or chamomile extract. You should also read up on reviews of different products; this way, you can be sure you’re getting something that actually works (and not just a placebo).
So, if you’re struggling to get some shut eye, why not try adding my Sleep Support Bundle to your routine? Trust me – you won’t regret it! All those sleepless nights will soon become a thing of the past! Plus, they’re totally natural so there’s no need to worry about side effects!
With this Sleep Support Bundle, an anti-inflammatory diet, and a good night’s sleep, you’ll be well on your way to better health! Good luck!
Tools To Improve Sleep
Eye Mask
Do you struggle to get a good night’s sleep? If so, you may consider wearing an eye mask. Yes, that’s right; wearing an eye mask could be just what you need to finally get some restful shut-eye. Here’s why:
First of all, it helps reduce exposure to light. Many people with insomnia find that even the smallest amount of light can prevent them from falling asleep and staying asleep. By placing an eye mask over your eyes you can create a complete darkness in your sleeping environment, making it easier for you to drift off into dreamland.
Plus, using one also creates a sense of privacy and comfort. We all know how difficult it can be to feel at ease when you’re struggling to sleep, but wearing an eye mask can help. Not only will it block out the light, but it’s also a sign that you need your rest and that no one should disturb you until morning. I recommend this Eye Mask.
Foot Soak
Soaking your feet in hot water before going to bed every night can prevent illnesses and prolong life. It can promote blood circulation, relax the body, relieve fatigue and greatly improve sleep quality. I recommend this Foot Spa Bath Massager with Heat.
Meditating
Mindfulness meditation may improve sleep quality. Studies have found that meditation can help reduce cortisol, which is the hormone associated with stress. Meditation increases the natural melatonin levels to help with more restful sleep. Furthermore, meditation is shown to have benefits on patients with mental health disorders who may experience insomnia as a symptom. By using meditation to reduce symptoms of stress, anxiety, and depression, some patients have an easier time falling and staying asleep.
Using a meditation cushion and mat can help facilitate your mediation process. Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
Dr. Nicolle Martin
Dr. Nicolle is double board-certified in Family Medicine and Preventive Medicine. As one of the nation’s most acclaimed primary care and public health physicians, she is a nationally recognized author, speaker, researcher, consultant and media personality. She is the Founder and Chief Medical Advisor of DrNicolleMD.com, where she discusses actionable ideas and real-world strategies to help people take control of their health using integrative therapies and lifestyle change.
Dr. Nicolle also shares her knowledge via her popular social media accounts “Maximize Health” to help people pursue a healthier life. Her motto is simple: Minimize Medications, Maximize Health. With her credentials and warm “bedside manner,” it’s no wonder that the doctor is renowned as “America’s Favorite Family Physician.”
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Last updated on April 4th, 2023 at 12:07 pm
Minimize Medications. Maximize Health.
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