How Can I Improve My Sleep?
If you are having trouble sleeping through the night, continue reading for tips for better sleep.
Sleep is essential for your well-being. Adults need 7-8 hours of sleep each night to maintain good mental and physical health, promote quality of life, and avoid an increased risk of injury. Sleep helps you improve your heart health, manage your weight, and better your temperament. If you feel tired, irritable, and stressed all the time, it could be your not getting enough sleep.
10 Tips for getting a good night’s sleep:
- Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends. Keep your room as dark and quiet as possible. Designate your bed as a place for sleep only.
- Don’t take naps after 3 p.m. and don’t nap longer than 20 minutes.
- Get regular exercise, but not within 2-3 hours of bedtime—incorporate movement of your body every day. For example, each time you go to the bathroom, do 12 squats or side bends. Research shows that exercise is an effective non-medication treatment for poor sleep.
- Don’t eat a heavy meal late in the day. Too little food before bed can leave you feeling hungry, making it difficult to sleep as too large of a meal. Spicy, acidic, and fatty foods can also make you uncomfortable. People are consuming alcohol in more significant quantities during the pandemic, which can lead to poor sleep. Stay away from caffeine and alcohol late in the day.
- Make your bedroom comfortable, dark, quiet, and not too warm or cold. Setting your thermostat between 65 and 72 degrees Fahrenheit is ideal, although it can vary by person.
- Follow a routine to help you relax before sleep (for example, reading or listening to music). Turn off the TV and other screens at least an hour before bedtime. The blue light emitted by your screens restrains the production of melatonin, the hormone that controls your sleep-wake cycle or circadian rhythm, making it even more challenging to fall asleep and wake up the next day.
- Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music. Meditation and deep breathing exercises can help relax your body and mind too.
- Take Natural Supplements for better sleep. Ubee Nutrition Passion flower, Cherry Tech (Montmorency tart cherries encourage sleep), Vitamin C, Immun-Now, Moringa, Turmeric Curcumin, Holley’s blend, Limber-up, Keep Calm can promote healthier sleep patterns.
- Get a comfortable bed, mattress, and pillow as quality can affect sleep. New bedding can enhance sleep. Additionally, poor-quality bedding can lead to increased lower back pain. The best mattress and bedding are incredibly subjective. If you’re upgrading your bedding, base your choice on personal preference. Upgrade your bedding at least every 5–8 years.
- Talk with a doctor if you continue to have trouble sleeping. You may have a sleep disorder or medical condition that impacts your sleep. Tests and sleep studies can determine what is causing your sleep disturbance.
Passion Flower Supplement by Ubee Nutrition. 100% pure passiflora for relaxation and a night of restful sleep, to be very effective to support quieting your mind and allowing for calm and rest.* Take 1-2 capsules 2 times a day with water. Or 2 capsules with water at bedtime.
*Statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
GOLDEN MILK– Use to reduce inflammation, boost your immune system, or get relief from a nagging cough. Turmeric golden milk is a pleasurable natural remedy. It is best to drink it about an hour before bedtime to feel the effects of the relaxing, soothing properties that Golden Milk offers.
Yields: 2 cups.
Ingredients:
2 ½ cups unsweetened and full-fat almond or coconut milk
1 stick cinnamon or 1/4 teaspoon ground cinnamon
1 ½ teaspoon Ubee Nutrition bulk Turmeric Curcumin
1-inch fresh ginger sliced or ½ teaspoon ground ginger
1 tablespoon coconut oil
Pinch of black pepper
1 tablespoon maple syrup or honey or more to taste
Instructions:
Place milk, cinnamon stick, turmeric, ginger, coconut oil, and black pepper in a small saucepan.
Cook, frequently stirring, until warm. DO NOT BOIL. ( boiling diminishes the Turmeric effect)
add your sweetener.
Sprinkle with ground cinnamon.
