Tips to Help You Sleep Better
5 Tips to Help You Sleep Better
Making some adjustments to your diet, your daily routines and to your sleeping area can go a long way to ensure you get a quality night’s sleep. Here are our top tips to help you sleep better:
1. EAT THE RIGHT FOOD
We are what we eat. That saying applies to all aspects of our lives, even sleep. To ensure you get a restful sleep make sure you are eating healthy nutritious food with the right minerals and vitamins. This includes plenty of fruit, vegetables, protein, and whole grains. Avoid highly processed foods and food that contains added sugar, preservatives, and artificial colours and flavourings.
2. REGULAR EXERCISE
There is plenty of research to show that exercise helps us sleep and regular exercise is shown to improve your quality of sleep significantly. Exercise also helps reduce anxiety and stress, factors that also affect your sleep cycle. If you can, exercise outdoors as exposure to fresh air and sun will also help your natural circadian rhythms.
3. DIGITAL TECHNOLOGY
As tempting as it is to use the laptop or tablet in bed, research suggests that technology is doing more damage than good to our sleep patterns. Recent studies show that we are becoming overexposed to artificial light (blue-light) and this is not conducive to the body's natural sleep/wake cycle. So turn off the laptop, put away that e-reader and pick up a book!
4. YOUR SLEEP ENVIRONMENT
Having the right sleep environment has always been a key to a good night’s rest. Think of your bedroom as your sleep-haven.
First turn off the lights. Even the tiniest bit of light in the room can disrupt your sleep cycle. Cover your windows with blackout shades or drapes, or use sleep masks to make sure you block out any light.
Temperature can also play a part in your sleep quality. Keep your room between 17-20 degrees Celsius, any hotter or cooler and you may be in for a restless night.
Eliminate noise. Some people like to listen to the radio or other music when in bed. But if you find it difficult to fall asleep we suggest you turn off any music, shut your door, and aim for a quiet and peaceful sleep environment.
For some people the above tips may not always be effective. If you are a shift worker for example then it will be difficult for your body to follow its natural sleep/wake cycle. If this is the case then we recommend Cherr-X as a natural sleep aid. Cherries are a natural source of melatonin. Melatonin is a hormone that works with your biological clock by telling your brain when it is time to sleep.
Cherr-X is derived from New Zealand sweet cherries with superior levels of melatonin. Taking Cherr-X capsules or powder regularly will help you get a better night’s sleep.