With so much going on today, it’s no wonder more people than ever are struggling to get quality sleep. A culture of productivity, working long hours, and sacrificing health in the name of work combined with an environment of constant stimulus means people are struggling to fall asleep and get the restorative sleep they need.
What we know now, however, is that sleep is one of the most important things we can do to stay in good health and maintain an edge whether you’re at work, home with the kids, in school, or dealing with other obligations. You need enough sleep and the right type of sleep to make sure you’re sharp and healthy.
Sure, it may feel good to say you’re pushing yourself harder than others, but eventually, a lack of sleep will catch up to you. Taking care of your body is something that needs to happen day in and day out. If you’re trying to change how you sleep and improve your sleep quality, here are five tips you should start doing now.
Tip 1 – Put Away Your Phone
One of the best things you can do to ease your body into sleep mode is to stop looking at your phone or the computer before bed. It strains your eyes, and the rapid eye movements keep your brain activity at high levels. Even if you get in bed, you’re more likely to toss and turn for longer than if you’d stop looking at your phone an hour before you want to be asleep. Give yourself a cutoff time and read a book, watch a show, or listen to some relaxing music to send the signal to your body that it’s time to get some rest.
Tip 2 – Turn Down the Lights
Just like avoiding your phone and excess screen time, staying in overly bright environments can make it harder to transition into sleep mode. You need to set the proper conditions for your body to recognize that it needs to gradually shut down. You can do this by turning down the lights, making the temperature a bit cooler, practicing some form of meditation, etc.
Tip 3 – Invest in High-Quality Bedding
It may sound cliche, especially if you hear it from a mattress salesperson, but you do spend a third of your life in bed. You may as well invest in a mattress, pillows, and sheets that make you more comfortable and help you get to sleep faster. Nice mattresses aren’t cheap, but they’re often worth the investment. Sheets and pillows, on the other hand, are affordable and make a big difference. Too often, we just take what we get and what’s closest to us on the shelf. Thankfully, you can now buy bedding online to find the perfect firmness for you. Give it a try and see what a change it makes in your sleep habits.
Tip 4 – Exercise Before Bed
This probably comes as no surprise, but if you tire yourself out, it’s easier to fall asleep. A worn-out body will get into a deeper sleep faster than if you’re jittery with a million things on your mind. A brisk walk or a jog before bed or a session at your local gym will do wonders for your sleep quality. After getting home and taking a shower, your body will feel relaxed and ready for bed. Exercise is also a fantastic way to release stress and clear your mind of any worries that may keep you awake.
Tip 5 – Peptides
Sermorelin is a popular peptide known for its restorative properties. Peptides are short chains of amino acids, similar to proteins, that trigger specific responses in the body. For example, research indicates that sleep cycles, including REM sleep, are regulated by orexin. Orexin is a strong neurochemical associated with growth hormone secretion. In studies done on fish, researchers found that the fish that received Sermorelin saw boosted levels of orexin secretion via its impact on the growth hormone-releasing hormone receptor.
