A good night’s sleep is worth a lot. It makes you feel better all day. It improves concentration and mood. And it lowers risk for weight gain and chronic conditions such as diabetes and heart disease. But do you ever have trouble sleeping?
These simple hacks can help you get better sleep. They are super easy to try, so go right ahead as soon as you consult your doctor for any health concerns.
Have a consistent bedtime.
That way, your body gets used to going to sleep when you go to bed. Going to bed at the same time each night also helps you set aside enough hours for sleep so you do not shortchange yourself.
Have a consistent bedtime routine.
This lets your brain and body know that you are shutting down. It is almost time to sleep. Plus, a consistent routine is calming. It might be 15 to 60 minutes and could include brushing teeth, stretching, reading, or writing a to-do list for tomorrow.
Exercise during the day.
Getting moving can get you tired. Be sure to finish before it gets late in the evening so your body has time to wind down.
Stress management techniques include visualization, deep breathing, and talking to a friend. Calming down and reducing stress can help you fall asleep and stay asleep instead of lying awake worrying.
Eat less and have an early dinner.
A dinner that is too big can lead to indigestion and wakefulness. This is especially true if your dinner is greasy, high in sugar, or high in refined carbohydrates. A high-fiber whole grain, some vegetables, and a bit of protein can be the foundation for a good dinner.
Have a good sleeping environment.
Common sense says to have a dark, cool, and quiet room, and to sleep with a comfortable mattress and pillow. Ear plugs and face masks to block out noise and light can help if needed.
Thinking neutral thoughts when you get to bed can help you drift off to sleep. Counting backwards is one way to help clear your head.
Support your sleep nutrition.
PatchAid Patches for Sleep are designed to promote normal sleep cycles and an easier time falling asleep. Ingredients include melatonin, which is a natural hormone that promotes sleepiness and is used for falling asleep faster, staying asleep during the night, and reducing the effects of jet lag. The patch also has 5-HTP, which is a precursor to a mood hormone called serotonin, and magnesium, which is an essential mineral for mood and muscle relaxation.
There is a Sleep Aid Patch for Kids that is melatonin-free and contains only natural herbals and other ingredients, such as chamomile and lemon. You can also try the PatchAid Rise and Shine Patch Pack with the Sleep Aid Patch to help with better sleep at night, and the Vitamin B12 Energy Plus Patch to support higher energy levels in the day. PatchAid patches are designed to be okay to use at the same time.
Getting better sleep can turn your whole life around, so it is worth trying a few hacks. Topping the list may be simple lifestyle changes and using PatchAid Sleep Aid Patches. You may see immediate and great results. Just be sure to talk to your doctor if you're having sleep problems or have any other health concerns.