Sleep, glorious sleep!
If we could bottle it and sell it among our other supplements, we 100% would because quality rest is one of the keys to overall health and wellness.
And, so few of us are getting the amount we truly need.
A recent study from the Centers for Disease Control found that one in three adults is not getting enough sleep on a regular basis.
Healthy sleep duration for adults is considered seven or more hours per day. Not getting that consistently can lead to chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, mental health issues, and more.
If you’ve found yourself struggling to get into a healthy sleep routine, here are some quick changes to your daily routine that might help you catch up on those zzzs.
GET IN THE ZONE.
Step one is getting yourself into a sleep zone by having a relaxing nighttime routine.
Our bodies respond to routines and triggers, and you can set yourself up for success by dedicating some pre-bedtime effort to unwinding and getting into a relaxing, sleep-ready state.
Think back to when you were a kid, and your parents were getting you ready for bed – they’d give you a bath, read you a story, maybe sing you a lullaby, turn down the lights, and tuck you in.
You may never be able to sleep like a baby again, but it can’t hurt to try.
If you’re struggling with drifting off and staying asleep, taking the time to develop a good evening self-care routine might help set your sleep clock straight.
SAY BOO TO BLUE LIGHT.
Turning away from your devices earlier might help too.
Because blue light stimulates the parts of the brain that make us feel alert, using blue light emitting devices before we plan to sleep can thwart our goodnight goals.
Instead of shooting off one last work email or scrolling through TikTok vids, ban yourself from phone use an hour before you want to turn in.
Not only will disengaging from the barrage of content and work worry help you chill but turning away from the blue light your devices emit will help too.
BE MINDFUL OF YOUR DIET.
Some of us turn to caffeinated beverages and other energy drinks when the afternoon slump sets in, but be cautious about doing so too late in the day.
Though a steaming cup of joe might be a great way to jump-start your day, adding it is too late in the afternoon can make settling in at night challenging.
If you find yourself turning to caffeinated beverages and other energy drinks when the afternoon slump sets in, you might want to adjust your timing.
Similarly, eating and drinking too late in the evening may cause sleep disruptions when it’s time to turn in.
A super full stomach or bladder can bring discomfort that keeps you from drifting off. Even more likely, though, eating and drinking too much before bed will wake you up to use the restroom, causing difficulties getting back into a deep sleep.
Try to limit heavy meals and excessive drinking to a couple of hours before you’d like to hit the sack.
DON’T SKIP THE EXERCISE.
We all know that consistent exercise has numerous health benefits, and helping you get a good night’s rest is one of them.
Countless studies have identified a link between quality sleep and healthy physical activity levels, making a case for fitting in fitness if you want to get a good night's rest.
And don’t feel like you have to shred a spin class or take twenty laps around your neighborhood.
Even a moderate exercise routine can positively impact your ability to fall asleep and stay asleep.
TRY TO CHILL.
We get it; you’re on the grind, trying to balance your budding career, personal life, fitness, and probably much more, but having zero chill is going to take a significant toll on your health and wellness.
Stress is never your friend, but for most of us, it is our biggest enemy when it comes time to hit the hay.
Creating a relaxing, consistent bedtime routine is a great place to start. However, if you find that stress is majorly impacting your ability to chill, you might have to be more intentional about finding relief before bed.
Sex can be a great place to start for some people, but if you’re not able to get your freak on, consider things like guided meditation and soothing sounds to help your body and brain settle down before bed.
GET SOME HELP.
If all else fails, you may need to look outside for some assistance.
If, despite your best efforts, you continue to find sleep elusive, don’t be afraid to seek outside help.
A sleep supplement like DriftOff can help jumpstart the process.
Featuring a healthy blend of adaptogens, including L-tryptophan, melatonin, and GABA, this sleep formula can help support normal sleep cycles and is non-habit forming.
If you continue to struggle long-term, it’s important to have a conversation with your healthcare provider to help rectify the issue.
Getting quality sleep is an important part of your general wellbeing, so whether the issue is falling asleep or staying there, finding a solution will help you more easily achieve your overall health and wellness goals.
Make health and wellness a priority by investing in quality sleep, and you’ll improve your overall wellbeing.