Tips to Get More Quality, Natural Sleep

Ah sleep. It is essential for an overall well-being. Once my husband and I started tracking our sleep, it really opened my eyes into my essential missing elements in my healthy lifestyle journey. Life the past 18 months has been crazy. Making sure you get quality sleep is of the upmost importance. Quality sleep improves anxiety, reduces stress levels, and involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is actually linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Besides a nice mood boost, getting regular quality sleep can improve brain function and even help in weight control.

This is a sponsored conversation. All opinions are my own.

Tips to Get More Quality, Natural Sleep

1. Set a sleep schedule. This is my number one tip. The way to set yourself up for sleep success is to train your brain to release melatonin when you want it to and how to do this is to wake up and go to bed at the same time every day. It can be hard especially if you have a crazy work schedule. I was actually one of those people that thought I was a night owl until I started establishing a sleep routine for my adult self. And ever since then it has been a game changer.

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3. Reduce Blue Light Exposure especially within the few hours before bed time. Blue light from electronic devices causes macular degeneration. Exposure to blue light from devices impacts eye health. Reducing exposure can lead to better sleep, reduction in stress, and help cognitive function. To help reduce blue light exposure during the day, my family has invested in blue light glasses

4. Don't Drink Coffee or other caffeine past a certain time frame. For me, that time is 3 pm. If I drink caffeine after that, then I will have trouble falling asleep. I have also been working on reducing the amount of caffeine I consumer during the day which helps as well.

5. Limit Alcohol Consumption. Alcohol is known to increases symptoms of sleep apnea, snoring, and disrupted sleep patterns. It also messes with you melatonin production. I also noticed it messed with my anxiety and made my heart rate spike according to my sleep tracker.

6. Don't Eat Too Late. Eating food too close to bedtime can mess with your digestion. This may be especially true if you eat too much or eat certain foods that induce heartburn. Lying down may cause reflux symptoms that cause burning chest discomfort and a bitter taste in your mouth. Some people describe this as "burping up food." Spicy and acidic foods like citrus and tomatoes may be especially bothersome. Alcohol, chocolate, and even peppermint may also worsen heartburn and reflux.

7. Exercise Regularly. I know I say this all the time to help your mood. But it really has changed my life for the better in so many ways that I will just keep recommending it! I didn't grow up in an athletic home at all. Regular walks weren't even taken. I didn't like to sweat, and, for me, that is going to happen if my heart rate goes up even a little. But sweating out the anxiety, raising your endorphins, and just being physically active, makes you feel better. It has improved my energy levels and so much more.

8. Create a Comfortable Sleep Environment. Sound sleep is a necessity for everyone. However, today's hectic life schedule has made it tough to take adequate sleep and recharge your body for the coming day. Hot summer and chilly winter are problems that create issues and make it tough to get healthy sleep. Luxear aims to bring a great blanket to solve the problems of people who feel uncomfortable getting sleep. Luxear cooling summer blanket is made of superior cooling fabric (Q-Max >0.4) and jade particles with the newest Japanese Cool-to-Touch Technology, wicking moisture away from the user’s body and enhancing air circulation throughout the blanket. It not only keeps you free from sweat but cools you down with its heat-regulating properties. Q-Max is a scientific measure of Touch Feeling of Warmth or Coolness. Q-Max value is used to evaluate whether the skin feels cold or warm when touching the fabric. The higher the Q-Max number, the cooler it will be. For bedding products, the commercial standard is 0.2 / cm, but their coolness value is more than twice as much: > 0.4 / cm. All their products belong to the ultra-cold series.

I know that sleep can seem elusive, but with these helpful tips, maybe it isn't beyond your reach. Getting enough sleep can actually help your immune system, which I know is a high priority these days. Sleep improves memory and can help with fitness performance. Don't ever underestimate the importance of a good night's rest. And let me know in the comments below if any of these tips have helped you.

One Nanny to Mommy reader will receive a Luxear Cooling Blanket. Entry is simple, just follow the prompts on the Rafflecopter below. Open US only, must be 18+ to enter. Winner chosen via through Rafflecopter. All winning entries are verified. Please follow us on Facebook to stay up to date with our current giveaways. Good luck!

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