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5 Ways to Improve Quality of Sleep

Sleep has a huge impact on the way we function while being awake. A poor night’s sleep can cause symptoms the following day such as: moodiness, lack of energy and lack of focus. An extended period of getting low quality or not enough sleep can cause even more serious health defects. Getting a good nights sleep is essential for anyone who wants their body to function optimally.

Tip #1: Reduce blue light exposure, especially during the evening hours.

Blue light, which is emitted in large amounts through smart phones, computers and television screens can be very harmful to our bodies in many different ways. In this instance, being exposed to blue light too soon before bed, actually confuses your brain into thinking that it is still day time. This can leave a negative impact on your melatonin levels, which help to regulate your sleep pattern. The best option to combat your own blue light exposure is to turn off the phone and other electronics at least two hours before getting into bed.

Tip #2: Meditation

A huge point when it comes to meditation is mindfulness.  One of the benefits that meditating brings us is to learn how to be mindful of the present moment.  This is supposed to counteract our worrying about the past or the future, which we oftentimes do the second we crawl into bed and get under our comfy covers. There are guided meditations, based on sleep; but almost any form of meditation (such as focusing on your breath) can help with the improvement of sleep.  Meditation is said to help lower the heart rate, and counteract rising stress levels which results in a better quality night’s sleep as well as a shorter time to get to sleep.

Tip #3: Avoid caffeine 

We all recognize caffeine as one of the main culprits for serious insomnia once bedtime comes.  In any event, caffeine should be avoided at least four to 15 hours before you go to bed. This includes coffee, soft drinks, some teas and possibly even your favorite snacks. Even though millions of people across the globe enjoy their morning cup of coffee, avoiding caffeine altogether would be the most beneficial for your sleep health. But if you absolutely must indulge, stick to just one cup in the morning time. 

Tip #4: Exercise during the day.

Exercising during the day increases the time spent in the deep sleep phase, where the body regenerates itself. It has been used to reduce symptoms of insomnia, even more than medications have in some cases.  Exercise has a positive effect on your body’s circadian rhythm which regulates your sleep pattern. Physical activity actually decreases the levels of cortisol and adrenaline, both stress hormones in your body. So exercising right before bed might have the same effect of exercising during the day for most people. 

Tip #5: Set a bed time and stick to it.

Keeping your body on a regular sleep schedule, is actually the best way to train your body to adjust and stick to that schedule.  Your body does have its own natural alarm clock, going to sleep and waking up at the same time will help to program this alarm clock, also known as your circadian rhythm.


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