5 Expert Tips For Deeper Refreshing Sleep

1. Know Your Circadian Rhythm
   Your body has an internal clock that manages your sleep. It is known as the circadian rhythm, and it manages hormonal changes, blood pressure, body temperatures, and various elements that impact your sleep-wake cycle. It runs naturally, but you can help ensure it does not go astray by engaging in things that help your body get ready for bed, ensuring you wake up feeling fresh and rejuvenated. Therefore, try to do the following:
   • Going to bed at a specific time, even on the weekends
   • Pick the ideal time when you feel tired and drowsy
   • If you like to take daytime naps, do so in the early afternoon and limit the naptime to under thirty minutes to avoid disrupting your bedtime schedule.
   • Get enough daylight because it informs your circadian rhythm of the hours leading to your bedtime.

2. Less Light Before Bed
   The brain releases a hormone called melatonin when it is dark, which makes you sleepy. The melatonin production is lower during the day so that you stay alert. As such, it is a hormonal process linked with exposure to light. Researchers recommend staying away from artificial lights before going to bed. It would be best if you considered doing the following before your bedtime:

• Avoid tablets, TV, computers, laptops, phones, and other bright screens at least an hour or two before bed. You can opt for things like sleep mediation or an audiobook to help you fall asleep.
• Keep the bedroom dark or dim the lights. You can consider wearing a comfortable sleep mask.
• Avoid switching on the lights if you need to get up and go to the bathroom in the middle of the night.

3. Embrace A Sleep Diet
   You might think little about eating for better sleep, but it is something that experts say works. Studies show that dietary adjustments can improve the body’s sleep readiness, even keeping it alert. Some of the things you can do regarding this include:

• Reduce your caffeine intake, avoiding sodas, chocolate, caffeinated beverages, and coffee hours before bed.
• Eating less at night; a light dinner is best because the body can take two or more hours to digest a heavy meal, keeping it up at night.

• Drink enough water to stay well hydrated during the day so that you drink less before your bedtime.
• Consider taking a light, easily digestible snack before bed. It can be a banana with some warm nut milk.

4. Exercise
   Exercising regularly can improve your sleep, resulting in a deeper and refreshing slumber. Experts recommend the following:

• Engage in a workout routine you enjoy and easily fits your day’s schedule. It can last fifteen to twenty minutes.
• Intense exercises cause the body to produce cortisol, a stimulating hormone that will make you feel alert. Hence restrict such workouts for the morning or early afternoon hours.

• It is best to be mindful of your movement. Consider gentle stretches when starting the exercises or when trying to help your body unwind.

5. Create A Relaxing Sleep Environment
   Doing away with artificial lighting can help soothe you to sleep with ease. It is one of the things you should consider when creating the ideal environment in your bedroom that promotes sleep. Invest in a new mattress, read this guide on Dormeo mattresses. However, you also can consider doing the following:

• Maintain a tidy and organized bedroom. Decluttering can have a stimulative effect.
• Wear sleep earplugs to block out distracting sounds, or use apps that play soothing white noise.
• You can lightly spritz your bed linens and pillows with some aromatherapy sleep mist.
• The room should have a comfy temperature depending on the season.