Healthy adults need between 7 to 9 hours of quality sleep every night if they want to function properly. A lack of sleep can cause day-long fatigue, and it can have a negative effect on your mental health. Chronic sleep issues can also increase your risk of developing heart issues like stroke and heart disease. Luckily, there are a few ways you can combat insomnia. Here are a few top tips to help you achieve quality sleep.
Establish a Night-time Routine
Getting into the healthy habit of sleeping at a similar time every night can help train your brain and body to rest on schedule. Your routine can include a warm bath in the evening with a good book and relaxing with calming music. In addition, you should try to reduce screen time before bed.
No matter how hard you try, sometimes it can be incredibly difficult to drift off at night. Luckily there are supplements that can help you achieve deep sleep. The PM+ formula from JSHealth Vitamins is formulated with lavender and passionflower to induce a feeling of calm and a blend of minerals and herbs to aid relaxation. By using a JSHealth Vitamins coupon code you can stock up on these supplements at a discounted price.
Physical activity is great for overall health, but not many people associate it with a good night’s sleep. However, studies suggest that insomnia might be linked with a lack of regular physical activity in addition to old age, stress, ill health, and unemployment. In addition, regular exercise is excellent for the mind and the body, and being active can reduce stress and anxiety. Some research reveals that there is no ideal moment to exercise, and you should just do it whenever you feel most comfortable. For example, night owls can benefit from physical activity later in the day, while early birds can exercise early in the morning to feel the full benefit.
Reduce Caffeine Consumption
Reducing caffeine consumption at least six hours before you intend to sleep can have a negative effect on your sleep pattern. Although many people do not feel the effect of caffeine after a while, it can still cause you to lack sleep, feel anxious, and wake up in the middle of the night.
Most people are aware of the negative effects of smoking, but insomnia is not a disorder commonly associated with smoking. Nicotine in cigarettes is the nasty ingredient that prevents you from sleeping, and so quitting this bad habit can help you achieve quality sleep. Studies show that non-smokers are heavier sleepers than people who smoke regularly. If you are one of those people who like to light one up before bed, you may notice cravings in the morning and withdrawal symptoms.
Massage therapy is another surprise solution for people who cannot sleep properly. Massage is excellent for getting rid of stress and relaxing the body. Furthermore, massages boost serotonin, and in turn, your body becomes more relaxed.