8 Great Actions for Better Sleep
If you want to achieve better sleep at night, start with wellness activities during the day. The physicians at Weight Success Centers suggest the best actions to take for more restful nights.
Commonly, people will report sleep issues around time changes. No one likes losing an hour of slumber. Much like jet leg, the struggles coincide with trying to fall asleep earlier than usual or forcing a tired body to get up earlier. Small adjustments to your daily life, however, could help you.
Healthy Diet Choices and Wellness Activities
- Boost Nutrition: A healthy diet with good nutrition supports more than a lean physique. Lean proteins, complex carbs, healthy fats, vitamins, and minerals are also needed for sleep regulation.
- Snack Smart: To support better sleep, try adding an evening snack with melatonin, tryptophane, or magnesium. Some might enjoy a small serving of cherries, a few almonds, or walnuts.
- Increase Exertion: An important part of wellness is a healthy lifestyle with exercise. Physical exertion during the day will release pent-up energy and improve overall health for better sleep at nighttime. If you have not been active in a while, try a daily 20-minute walk or consult a doctor.
- Add Hydration: Drinking water is an important part of a healthy diet. Aim for 0.5 oz. to 1 oz. of water daily for each pound you weigh. Importantly, do not drink excessive amounts of water before bedtime, as this could lead to sleep interruptions throughout the night.
- Make Eliminations: Try to avoid alcohol and caffeine in the evenings. Caffeinated drinks as well as beverages with alcohol can stimulate the body, raise body temperature, raise blood pressure, and could cause an array of sleep disturbances.
- Prioritize Organization: There are also actions you can take to improve your sleep schedule through better organization. Organizing your schedule to maintain a set bedtime and setting rules to limit phone usage or screentime before bed can help you doze off at night.
- Consider Décor: Interestingly, bedroom décor can help promote better sleep. Calmer color schemes (light blue, grey, beiges), comfortable bedding, and light-blocking curtains are a few of the best ways to create a calm environment.
- Enjoy Relaxation: Finally, relaxation is essential for falling asleep. Try some stress-relief activities during the day – such as meditation, yoga, or a hobby. At bedtime, you may also try aroma therapy or turn on a soothing sound machine to limit noise-related sleep disruptions.
In addition to regulating bodily processes, experts suggest that sleeping 7 to 9 hours per night can help you increase mental alertness during the day, improve your mood, and may help you in maintaining a healthy weight.
As with any program, lifestyle change, or medical treatment – results and benefits will vary. Consult with the physicians at Weight Success Centers for individualized recommendations and medical solutions for promoting your overall wellness.
Are you ready to get better sleep and achieve greater wellness? Begin your wellness journey by contacting one of our Weight Success Centers near you for a consultation.
