1) Sleep Routine: To maintain a healthy sleep routine, it is important to stick to a consistent schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep quality.
2) Limit Eating Before Bedtime: Your body’s digestive system slows at night. This, in part, is because your autonomic nervous system shifts from an active state, “sympathetic” to a restorative, “parasympathetic” state. Did you ever notice that you’ll almost never go “number 2” in the middle of the night? This is because your body slows down the digestive processes, turning its attention to other important work. Also, if you take Numo Gummies on a full stomach, you will not absorb the ingredients that are designed to help boost the restorative states of sleep.
3) Exercise Daily: Incorporating daily exercise into your routine can contribute to better sleep. However, it is advisable to avoid exercising too close to bedtime, as it can increase alertness and make it harder to fall asleep. Aim for at least 30 minutes of exercise earlier to reap the benefits of your sleep patterns.
4) Spend time outdoors: Getting natural sunlight exposure is beneficial for your sleep-wake cycle, especially first thing in the morning. Try to get outside for at least 30 minutes each day after waking up, as sunlight helps regulate your body's internal clock and promotes a more restful sleep at night. This also helps set the internal clock in your gut to produce serotonin, which is the precursor to your melatonin which is the hormone that naturally puts you to bed.
5) Avoid Alcohol and Nicotine: When it comes to sleep hygiene, it is important to avoid substances that can interfere with sleep. Nicotine, caffeine, and alcohol are stimulants that can disrupt your sleep patterns and keep you awake. It is recommended to avoid consuming these substances, especially close to bedtime.
6) Avoid Long Naps: Napping can be refreshing, but it's important to avoid taking long or late afternoon naps. This can interfere with your ability to fall asleep at night. If you feel the need to nap, keep it short and try to do so earlier in the day.
7) Nix Tablets and iPhones: Certain habits and activities before bedtime can have an impact on your sleep quality. Exposure to artificial light impacts sleep so limiting the use of electronics, such as smartphones and tablets, before bed can help promote better sleep. Instead, opt for relaxing activities like reading a book or listening to soothing music to wind down before sleep.
8) Cool it down: Creating a conducive sleeping environment is crucial for a good night's rest. Keep the temperature in your bedroom cool, if possible, and minimize sound and light distractions. Consider using blackout curtains or an eye mask to make your sleeping area darker and silence your cell phone or use the "do not disturb" mode to avoid any disruptive notifications.
If you have tried various strategies to improve your sleep but continue to struggle, it may be beneficial to consult a healthcare provider. They can assess your sleep patterns and determine if further testing or interventions are necessary. Additionally, they can provide guidance on stress management techniques that can positively impact your sleep.