3 Little Known Tips to Improve Your Sleep

rnAs the COVID-19 pandemic rages on, and as winter approaches and the days grow shorter, more people will find it difficult to get a good night’s sleep. It is very important to your health and well-being to get enough sleep, and there are several common tips you will hear that are said to help improve sleep quality. They include things like avoiding caffeine later in the day, getting certain mattresses or pillows, and turning off any screens a certain amount of time before bed. If you’ve tried them all and still need help, you can use these three little known sleep tips that can help you start getting better sleep on a consistent basis. 1) Cool Your Bedroom Cool Fights over room temperature are common in every household with more than one person, but when it comes to getting a good sleep there’s no debate — cooler is better. It all ties back to the science of how your body regulates its internal temperature. As your body prepares itself for sleep, it starts lowering your body temperature. If your room is too warm, it can trick your body into thinking it needs to wake up. This is why people generally experience less restful sleep in the hotter summer months. According to a study done in 2012, room temperature was found to be one of the most important factors for sleep quality. When the room temperature is too high it disrupts your circadian rhythm — your body’s internal clock that helps you feel tired at the end of a day to tell you when to sleep. The best average room temperature to sleep in is around 18°C, or 65°F, but there is some difference from person to person. In general you can stay in the 15°C and 19°C range (60°F to 67°F). So while some people think they can’t sleep if they’re too cold, it’s actually the opposite. 2) Try CBD Oil Another lesser known tip to help improve your sleep is to take CBD oil. It is derived from the cannabis plant, but can be made without any THC — the compound in marijuana that makes you feel high. As such, it is completely legal to buy and consume. This is good news for people who have trouble sleeping, because you can take CBD oil drops as a natural supplement that is a great sleep aid. CBD as a chemical compound interacts with the endocannabinoid system (ECS) in your brain, which regulates things like sleep quality. There have been studies showing how people who suffer from poor sleep and take CBD report improved sleep. Taking some shortly before your bedtime can be a big help for some people. 3) No Exercise At Night Exercising regularly is one of the best methods to get a good night’s sleep, and also one of the best known tips for people who struggle with it. However, some people will think that exercising at night is the best time. Your mornings may be too hectic for a workout, and the evening may be the most convenient time for you. However, it can actually be a bad idea to exercise in the evening. Your heart rate can take some time to return to its resting rate, your body temperature may be too warm, and the shot of epinephrine and adrenaline you feel after exercising takes time to calm down as well. When all the common tips fail, these three sleep tips can help make sure you have an easier time falling asleep and have better sleep quality through the night. If you have more severe sleep deprivation, you should consult a doctor for therapeutic solutions.