Improve Your Sleep Tonight...

​Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function! One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults. Whether you’re waking up tired, finding yourself needing lots of afternoon pick-me-ups, or having difficulty falling asleep at night, we could all improve our quality of sleep. Here’s some tips to wake up feeling rejuvenated!

1. Stick to a schedule 
Number one because it can make a huge impact on your restfulness and allow your body to recover from the day. To help you wake up more rested, fall asleep faster, and stay asleep throughout the night it is vital to support your circadian rhythm. Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. These natural processes have been found in not only us, but also in most living things, including animals, plants, and microbes! This internal process regulates the sleep–wake cycle, and by supporting your body by simply going to bed and waking up at the same time each day, you help reinforce a proper cycle.

2. Include physical activity in your daily routine
Quite simply, regular physical activity can promote better sleep! Based on available studies, “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital. 
Research also supports that moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind. 
Try exercising throughout the day and not too close to bedtime! 

3.  Manage your mind 
Try to resolve your worries or concerns from the day or the day to come before bedtime. Jot down what's on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. 

4.  Increase bright light exposure during the day
Remember that circadian rhythm chat we had earlier (see number one)... well it's back! That natural time-keeping clock known as your circadian rhythm functions to tell you when to stay awake and when to sleep, and daily sunlight is required! Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. 
This improves daytime energy, as well as nighttime sleep quality and duration. A study demonstrated that for people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%! Get outside to eat lunch when you can, go for an outdoor walk or take a daily activity outside to help get some better sleep tonight.

5. Reduce blue light exposure in the evening
You may be familiar with this recommendation because essentially blue light tricks your body into thinking it’s daytime- and our cell phones emit a lot of blue light. Try switching your technology to “nighttime mode” after 6pm, reducing phone/computer work in the evening, or trying blue light glasses. This light affects our circadian rhythm and studies are showing that exposure to blue light reduces hormones like melatonin, which help you relax and get deep sleep!

6. Consider deficiencies 
Magnesium is responsible for over 600 reactions within your body, and it is known that magnesium can help improve relaxation and enhance sleep quality. Seek placing more whole grains and dark-green, leafy vegetables, legumes, or almonds and cashews in your diet, or try a high-quality supplement such as the “CALM” drink additive. 

7.  Optimize your bedroom environment
Set yourself up for success! To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, set at a comfortable temperature and enjoyable place.

Reference/Read more tips here:
https://www.healthline.com/nutrition/17-tips-to-sleep-better