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. Sutera's premium memory foam as it adapts to perfectly hug you and promote body alignment, no matter how you toss and turn during the night. The unique butterfly shape of this orthopedic pillow gives the ultimate ergonomic support for the back, neck, and shoulders. This revolutionary design assists to relieve tension and allows you to enjoy a deep and full night’s rest. Adaptive to weight and temperature, the luxe memory foam contours to your unique form, providing custom cushioning that never goes flat or loses its ergonomic shape.


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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.


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♥,
Diana