It can certainly be a challenge to get a full night of quality sleep! Whether you’re studying late or stressing out to finish an assignment as a student, consoling your littles ones as a parent, or simply feeling restless — we’ve all had our share of long nights and even longer days trying to function with little to no sleep. Of course, coffee may be a blissful saviour in disguise, but it shouldn’t be considered as a permanent solution in order to gain a more alert state of mind. Lack of sleep can severely impact your judgement, mood, ability to learn and retain information, and place you at a higher risk for serious accidents and injury.
The National Sleep Foundation recommends that Young Adults (18-25 years of age) and Adults (26-64 years of age) should get at least 7-9 hours of sleep every night. Are you getting enough?
These tips below will be sure to help you get the sleep you need so you can start your day off right!
Six Tips for a Better Sleep
1. Maintain a regular sleep schedule
- Personally, I find I’m far less tired throughout the day when I follow my sleeping schedule. Don’t be fooled, however, as establishing a good sleeping schedule doesn’t happen overnight! It takes time, dedication, perseverance, and determination to follow through! You may find yourself being restless the first few days if you set an earlier bedtime for yourself, and exhausted in the morning with an earlier wake-up call, but in time your internal clock will adapt to your new schedule. In fact, keeping a regular sleeping schedule seven days a week (weekends included!), will maintain your body’s internal clock and help you fall asleep and wake up more easily without feeling exhausted. (But let’s face it, we all need days where we need to sleep in, and that’s okay!)
2. Turn off your electronic devices at least an hour before bedtime
- Our small electronic devices, such as phones or tablets, emit sufficient light to miscue the brain into thinking it’s daytime. Therefore, your brain is tricked into staying awake rather than wanting to fall asleep. Children are even more susceptible to this than adults. Consider disconnecting from your devices an hour before bed to instead gradually begin relaxing and getting ready for a good night’s rest. Those messages, emails, or entertaining videos can wait until morning!
3. Drink tea in the afternoon/evening instead of coffee
- There’s a healthier alternative to coffee, and you’ve guessed it: tea! Caffeine-free peppermint tea will give you the energy you need to finish your day without any of those pesky side effects you might get from a good old cup of coffee. Not a big fan of peppermint? Consider trying Chamomile or Valerian teas as a sleep aid nighttime tea! They’re also caffeine-free and have been used for centuries as a safe sleep remedy.
4. Get your daily dose of exercise
- If you’re feeling quite restless at night, consider asking yourself this question: was I active enough during the day? Exercise, especially in the afternoon, triggers an increase in body temperature, and the post-exercise temperature drop will promote falling asleep. It also improves sleep quality and duration by lowering your stress levels and tiring you out.
- Find a nightly relaxation method that works best for you! Whether it be reading a good book whilst cuddled up in the covers, meditating, taking a nice, warm bath with bubbles or a bath bomb, or asking your loved one to give you a message, relaxing at night will help you distress from the day’s events and get that peaceful good night’s rest!
6. Melatonin Sleep Gummies
- Do you feel as though you’ve tried everything to fall asleep, but nothing seems to be working? Even counting sheep? Then Vitafusion™ SleepWell gummies are the solution for adults of any age! It is a gummy supplement made with Melatonin and is designed to help increase the total sleep time in people suffering from sleep restrictions or altered sleep schedules due to shift work or jet lag. These gummies provide a tasty alternative to those hard-to-swallow tablets.
- Each SleepWell gummy contains 2.5 mg of Melatonin, a hormone that is released by your body when the sun goes down or it gets dark, which then tells your body it’s time to sleep and helps to regulate your sleep pattern.
- SleepWell Gummies help increase total sleep time and reduce the time it takes to fall asleep, reduces the side effects of jet lag, daytime fatigue or sleep disturbance, and helps to reset the body’s sleep-wake cycle, so you can get the sleep you need to start your day feeling energized and refreshed.
- Vitafusion™ SleepWell retail for $9.99 and are available at mass retailers across Canada!
Which tips do you use at home to promote a better sleep?
Disclaimer: This post was sponsored by Church and Dwight. To make sure this product is right for you, always read and follow the label.