How to Improve Your Sleep Today

The neverending battle of getting enough sleep is a common woe. When you're younger, all you want to do is sleep. When you're older, dreamland can be elusive. But why is that? The reasons are varied and depend on everything from environmental factors to lifestyle considerations. You could also have a hormonal imbalance or a health condition. All of which can interfere with catching some zzzs. But don't worry, there are some easy changes you can make to improve your sleep today.

Create A Sleeping Chamber Fit for Royalty

Your sleeping environment makes a huge difference in how much sleep you get. If you're struggling to fall asleep, you may have too much light in the room. Or your bedroom is next to a busy street. Other considerations could be the temperature in the room and whether you have good airflow. Even the firmness of your mattress or pillows can make a difference in how much tossing and turning you do.   

While all of these considerations depend on your own personal tastes, a good rule of thumb is to sleep in a quiet, dark room with little outside noise. For some people, even the slightest sound can wake them up. If you share a bed with a partner who snores, perhaps explore separate sleeping quarters. You can always make plans for rendezvous that don't interfere with sleep.

Say Goodbye to Late Afternoon Cappuccinos

Yes, as if you didn’t know, caffeine can keep you awake. Caffeine circulates throughout your body for a few hours after slurping your favorite coffee beverage.

While it may help you stay awake during the afternoon meeting, it may also keep you from settling into sleep later that evening. Caffeine is like a drug in that your body learns to crave, and enjoying a latte may become a daily habit you have a hard time breaking. 

Say Hello to Daily Exercise

The benefits of physical activity are endless. If you struggle with getting in some daily steps, then knowing it encourages peaceful slumber may be the extra nudge you need. Increasing your heart rate helps boost serotonin and dopamine levels. 

Both chemicals play a crucial role in balancing mood and relaxation. When you're relaxed with higher serotonin levels, you're happier. All of which makes resting your eyes more comfortable to achieve. You may even decrease your waistline in the process.

Balance Your Hormones for Peaceful Slumber

Hormones are mighty messengers that are vital to many crucial bodily processes. Hormones help regulate fertility, weight, and mood (to only name a few). When you have a hormone imbalance, things can, well, become a little whacky. One area in particular that can become affected is sleep.

Sleep disorders are more typical than you think and could mean you have a hard time knocking off or wake up in the middle of the night and can't fall asleep again. Hormones such as estrogen, progesterone, and testosterone can affect how many hours of slumber you achieve each night. Topical creams are easy to apply and are safe and effective.

Indulge in a Cup of Tea Before Bed  

This bit of advice can be a little tricky because tea has water in it, so you don't want to slurp too much before bed. You don't want to wake up to go to the bathroom. However, a small cup of tea laden with sleep-inducing herbs may lull you to sleep.   

Common herbs in bedtime tea are valerian, chamomile, lavender, and spearmint. One trick is to double bag your dose with the same amount of water. This way, you get a double dose without risking drinking too much liquid before bed.

Switch off Electronics One Hour Before Bed

The smartphone is definitely not "smart" for sleep. Between the blinding light and easy distraction, it's bound to keep you awake. Plus, continually checking email, texting, or scrolling through social media may seem like a relaxing activity, it actually decreases the amount of melatonin produced. Melatonin is the sleep hormone that helps your body relax and signals it's time to go to bed.

Also, reading an email or the news may upset you or get your noggin overthinking. Both definitely impair sweet relaxation and waking up feeling refreshed.

Read a Textbook As A Way To Encourage Sleep

Have you ever read a book before bed and find that you can't keep your eyes open? Well, the story may have been boring, or it could be because reading can relax the mind. Read a calculus book before bed, and you'll be so bored, sleep is preferable. Unless, of course, you love math. In that case, read a novel.

The point is to read a thick, academic textbook with 10 letter words to help you fall asleep quicker. Also, don't read in your bedroom. Your bedroom should be reserved for slumber only, not television binge-watching or even reading a dull book.

If Nothing Works, Dabble in Melatonin

As mentioned, melatonin is the sleep hormone naturally produced in your body. As the light changes, this signals to your body to produce melatonin. By the time the sun sets, and sleep is near, production increases. Melatonin relaxes the mind and body for sleep. Sometimes you need an extra dose of melatonin to fight off insomnia. Melatonin creams are topical delights for a quiet night of rest.

Apply a dime-sized amount on your wrists, thighs, or neck about an hour before bedtime for the best effect. You can also buy melatonin in capsules if you prefer that route. You really don't need more than 5-10 milligrams of melatonin for the product to work. Some tablets come in a timed-released capsule that trickles the dose throughout the night to sustain a more extended rest period. Once you reset your clock, you can say goodbye to the melatonin cream.

Finding ways to improve your sleep today is easier than you think. You may need to try a few different routes before discovering what works best for your body and needs. In the meantime, melatonin creams may be the extra edge you need for the sleep you deserve.