4 Easy Ways to Get a Better Night’s Sleep
Do you struggle to fall or stay asleep? There could be many reasons why—from health-related issues to the environment. Cryo-Nation can help, starting with these four key ways to get better sleep—which will consequently lead to better health.
Start a Bedtime Routine
If you struggle to fall asleep, it could be that your body doesn’t know that it is time to shut off. We’re constantly wired into our phones, computers, TVs and tablets, that going straight from stimulation to sleep isn’t a natural progression.
Take 30 minutes before you head to bed to wind down with a warm bath, low lighting, soft music and no technology. Explore meditation or a gentle yoga routine to signal your body that it is time to let go of the day. Try to keep to the timeline; for example, if you want to be in bed by 10 p.m., make sure you start your bedtime routine at the same time every night. After a while, your body will naturally start to get tired at that time.
Also, make sure your bedroom is a restful environment. Eliminate clutter, air it out, and reduce any negativity that could be associated with the space. Keep it dark and quiet for your slumber, too.
Engage a Cryotherapist
You might have heard that keeping your room cool at night can help you sleep better; Health.com suggests aiming for 60 to 67 degrees. However, you might be surprised to learn that your bedroom isn’t the only place where chilly temperatures could help your slumber. As Sleep Review online magazine explains, recent research indicates that whole body cryotherapy could be the key to a good night’s sleep.
Cryotherapy helps to release endorphins so you relax, and it counters cortisol production — two hormones that play key roles in your sleep patterns. You can also experience less inflammation, so you’re more comfortable when you turn in at night.
Exercise Regularly Each Day
Adults should do a minimum of two and a half hours of exercise each week. However, even more health benefits occur when you are active for more than 5 hours a week—and better sleep is one of them. Take a morning jog, go to a fitness class at the gym, download an exercise app on your phone or take your dog for a walk.
Make physical activity an important part of your day by incorporating it into everyday tasks. For example, instead of driving to work, ride your bike. When you go grocery shopping, park at the back of the parking lot. Take the stairs instead of the elevator. When you push your body more, your body needs more restful sleep to recover. Clinical advisor notes one study even shows that exercise can reduce the symptoms of obstructive sleep apnea.
Eat the Right Foods
Eating a healthy and balanced diet is important for overall health, but there are certain foods to eat that can help you rest. Try snacking on almonds, bananas, milk and cottage cheese. And don’t just focus on the evening foods. Eating leafy vegetables throughout the day will help your body absorb the vitamins and minerals it needs to be more productive during the day— and thus need more rest at night. Plus, a diet rich in fruits and vegetables can help fuel a good mood, which also makes a big impact on sleep quality.
It wasn’t that long ago that people, and even healthcare providers, attributed poor sleep to mental health disorders. While that can still sometimes be the case, Harvard Health Publishing reveals that poor sleep isn’t just a result of a mental health condition—it can also be a contributor. Because of this cause-and-effect reality, it’s more important than ever that we focus on ways to get a better night’s sleep.
Counting sheep isn’t a healthy way to live. A good night’s sleep is a must-have, and it needn’t be out of reach. Make some adjustments to your environment and lifestyle so you can catch those much-needed z’s. And be sure to connect with Cryo-Nation for information and therapies that can improve your quality of life.