We are 3 weeks into the new year! How are those resolutions treating you? Studies show that 43% of people give up on their resolutions within the first month! That number is staggering but we are here to help reduce that number by providing easy, practical ways to keep those resolutions going.
This post is all about improving sleep quality. (if you need some tips on getting more active, drinking more water, or eating healthy we’ve got you covered)
Increase Bright Light Exposure During The Day
The circadian rhythm is the body’s natural time-keeper. This rhythm affects our brain, it tells our body when to go to sleep and when to wake up. Sunrise and sunset helps to set the tone for that rhythm. (Hence why you may be ready for bed at 8:00 when sunset is at 6). Lack of bright light exposure can throw off the body’s rhythm and make it difficult to sleep. For those with difficulty getting to sleep increased bright light exposure decreased the time it takes for them to get to sleep by 83%. If you lack sunshine (especially this time of year), you can buy artificial lighting to simulate sunshine.
Decrease Blue Light Exposure At Night
On the flip side, blue light exposure at night can also throw off the circadian rhythm. Our TV, computers, tablets and smartphones emit these blue light rays. Reducing use of these electronics or wearing blue light blocking glasses can help reduce your exposure at night and improve sleep quality.
Reduce Day Time Napping
As much as we all love a good power nap, day time napping can put a major wrench in our sleep pattern and quality. Obviously if you feel like you are going to fall asleep standing up, take a small snooze! However, if you can push through the tired just enough to reach your desired bedtime, do that, and your sleep quality will thank you in the long run.
Try a Natural Supplement To Help Aid With Relaxation
Melatonin – Commonly used supplement to help with sleep disorder, jet lag, and shift workers’ sleep schedules.. 2 mg of melatonin is beneficial for those who have difficulty falling asleep. It is recommended to take 30-60 minutes before bed.
GABA – A naturally occurring chemical in the brain that calms the excitability of neurons. Recent research has shown that taking a 100mg daily dose of GABA aids it getting to sleep faster.
I-Theanine – Amino acid that is commonly found in reas. A recommended dosage is 200-400 gm 30-60 minutes before bed.
Magnesium – Magnesium has been found to be an effective treatment for restless leg syndrome and other periodic movements during sleep. Recommended dosage is 400-420 mg (men) and 310-360 mg (women) 1 to 2 hours before bed.