7 SCIENCE-BACKED KEYS TO BETTER SLEEP QUALITY

A few simple tricks can make a world of difference in the way you sleep!

A good night’s sleep is vital for your health.

With enough solid hours of rest, you replenish depleted energy stores, repair damaged muscles and tissues, decrease stress, calm anxieties, encourage healthy hormone production, control your hunger, increase mental sharpness, and the list goes on.

Basically, it’s one of the three best things you can do—along with eating right and exercising daily—to have a very healthy body.

If you’re trying to find ways to sleep better, here are some scientifically backed tricks that will guarantee you rest easy and well:

Take a Power Nap

Short power naps (18-25 minutes) can give you a boost of midday energy and keep you refreshed. Best of all, they can help you sleep better at night.

However, if you nap for much longer—anything more than 25 or 30 minutes—you’ll find yourself feeling less sleepy at night, and your sleep quality may suffer. If you’re going to nap during the day, make sure to set an alarm so you wake up at the right time.

Spend More Time in the Sun

The more time you spend in the sun, the better you’ll sleep!

Time spent in the sun ensures that your body’s internal sleep clock—called your circadian rhythm—is working properly. Spending more time in the sun every day not only helps you to have more energy during the day, but will improve both the duration and quality of your sleep at night.

How much time in the sun is enough? Try to get 2 hours per day—you’ll see a massive improvement in not only how long you sleep, but how well you rest during those nighttime hours.

Set a Pattern

We are creatures of habit, and our bodies tend to adapt to patterns and schedules. To sleep better at night, give yourself a pattern or schedule for your body to follow.

Try to go to bed at the same time every night. If you can, try to follow the same bedtime routine as well. Have dinner at the same time, end your evening activities at the same time, get through your bedtime personal care routine at the same time, and get into bed at the same time. Going through this process day after day will prepare you mentally for sleep, so by the time you actually turn off the lights, you’ll be in that restful state of mind.

Make sure to wake up at the same time, too. Consistent sleep and wakefulness patterns train your body clock and keep your circadian rhythms steady, improving both the quality and duration of your sleep.

Make Your Bedroom Sleep-Conducive

That means making sure that it smells clean and pleasant, feels clean and cozy, is set to the right temperature, is free of external lights and sounds, and is arranged for your comfort.

External noise—such as the sound of passing cars, people talking outside, or even your kids in the living room—can seriously impair your sleep quality. Lights shining through your window can make it impossible to sleep, or, at the very least, keep you awake. Even the light of an alarm clock can interfere with your sleep quality.

Make your bedroom as dark, quiet, cool, and calm as possible. The less light, noise, and other stimuli there are, the better you’ll sleep!

For the ideal temperature, try to keep your bedroom at around 65 to 70 F during both the winter and summer. Excessive heat will cause you to sweat, and we all know how miserable it is to be cold and shivering under our blankets. Keeping your AC running (even on low) during the summer and your heater running during the winter nights to ensure you sleep at the perfect temperature.

Turn Off Electronics at Night

Electronic devices generate blue light, which tricks your brain into believing that it’s daytime. Exposure to blue light decreases your production of melatonin, the hormone that is responsible for helping you to relax and slip into deep sleep at night.

To sleep better, avoid any exposure to blue light for 2 hours before going to bed. Turn off the TV, smartphone, and computer, and fill your home with soft yellow light to encourage better sleep quality. 

Limit Coffee and Alcohol Intake

Coffee contains caffeine, a stimulant that will impair your body’s natural relaxation process. Caffeine lasts for up to 10-12 hours before fully wearing off, so you’ll find that it can definitely interfere with your sleep if you drink coffee too late in the afternoon. Try to limit yourself to one last cup of coffee at no later than 2 or 3 PM!

Alcohol, too, will impair your sleep quality. It can increase snoring and other sleep apnea symptoms that can disturb your sleep, and alters your body’s production of melatonin at night.

Try to limit yourself to one or two drinks per night, but you’re better off having none if you want to sleep better.

Try a Supplement

Melatonin is one of the most popular sleep supplements, as it helps you relax and slip into deep sleep at night in the same way your internally-produced hormone melatonin does.

However, it’s not the only one. Other popular and science-backed supplements include Valerian root, gingko biloba, lavender, L-theanine, magnesium, and glycine.

Another supplement to try is our high-quality Sleep Slim Tea. Not only is it a sleep aid that will help you rest better every night, but it’s also formulated with ingredients that will help you burn fat overnight. Our tea will help you slip into that deep, restful phase of sleep where your body burns fat, thereby helping you rest better and get healthier at the same time.

What are you waiting for? Try Sleep Slim Tea and start sleeping better today!