7 Must-Do Bedtime Tips to Improve Your Health
With fall in full swing and the busy holiday season around the corner (It’s true!), a good night’s rest could be the difference between a productive or not-so productive day. After a long, stressful day at work all you want to do is go home and get a great night’s sleep – and your body needs it, it needs to recover. Here are our top seven ways to help ensure that you get a good night’s rest to fully recharge.
1. Power Down
You’ve heard it time and again… your bedroom should be a technology-free zone. Exposure to bright screens from devices including laptops, cell phones and especially TV, can disrupt sleep patterns and even exacerbate insomnia. Want to better understand why? Click here.
TIP: Turn off all electronics 30 – 60 minutes before going to bed (Seriously, just try it for a week and see how your sleep patterns change)
We’d venture to guess that there are hundreds of studies showing that regular exercise can greatly improve the quality of your night’s rest. Plus, we’ve tried it, so we know firsthand! Vigorous workouts causes the body’s temperature to rise and then decrease, which can help to promote sleepiness.
TIP: Try to work out at least three hours before your desired bedtime.
3. Eat Right at Night
Eating a healthy and balanced dinner will ensure proper and timely digestion while you sleep, thus allowing you to get through a full sleep cycle.
TIP: Keep your dinner serving light. Foods like rice, salmon, leafy greens, berries and yogurt are all great options. Stomach growling just before you’re about to hit the sack? Grab some grapes as a late night snack. They’re the only fruit found to contain the sleep-regulating hormone melatonin, helping you boost your body’s natural sleep-wake cycle.
4. Rethink Your Drink
While many medical professionals agree that a glass of wine at night could actually be good for you, reaching for the bottle more than once could completely sabotage your success.
TIP: Reach for a glass of milk or chamomile tea instead of a glass of wine before going to bed.
5. Free Your Mind
Rid your mind of the stress from the office or the busy day you had rushing from one appointment to the next. It’s important to have a clear, relaxed mind before going to sleep.
TIP: Take a few deep breathes, in and out, or even meditate for 10-15 minutes before you go to bed. Still have lots on your mind? Keep a pen and paper beside your bed to write down ‘To Do’ items you’re worried you’ll forget by morning.
6. Stick to a Sleep Schedule
Sticking to a sleeping schedule is a MUST if you’re looking to improve the quality of your overall health! Going to bed and waking up at the same time every day will allow your body to develop an internal alarm clock. Your body can be trained to recharge for a set amount of time each night.
TIP: If you aren’t able to fall asleep within 10-15 minutes of lying down, get up and do something that will help your body transition to a relaxed state, like yoga – but no screens! – and then head back to your bed with the lights out.
7. Recover with OXiGEN
Our oxygen levels fluctuate throughout the day depending on what we’re doing. Drinking OXiGEN water before bed allows you to top up your oxygen levels more than you can simply by breathing. Optimal oxygen levels mean a more relaxed brain and faster recovery for our often overworked muscles. Not to mention the major benefit of proper hydration!
TIP: Drink a bottle of OXiGEN water before bedtime, it will help your body flush out the toxins from the day and activate your internal organs leaving you feeling relaxed in the morning.
By following these seven, simple tips your body will thank you for getting the rest it needs in order to recharge, recover and begin a new day. Here is to a good night’s sleep!