QUICK TIPS FOR BETTER SLEEP

 Not getting enough sleep has a negative impact on your mental and physical health. Not sleeping well can take a hefty toll on your energy throughout the day, emotional balance, productivity, and even your weight. For many of us, though, tossing and turning at night is a common occurrence. Getting enough sleep may seem like an impossible task when you're wide awake at 2 am, but there is good news! You have much more control over your sleep quality than you probablyrealize. The choices we make during our waking hours can positively affect the quality of sleep we get each night. 

 Unhealthy daytime habits can leave you tossing and turning each night and can affect your immune system, brain, creativity, vitality, and weight. Other factors, like work stress and family responsibilities, can also take a toll on your sleep habits. Try experimenting with the following tips so you can enjoy better sleep, boosted health, and improve how you feel throughout your day.  


STICK TO A SCHEDULE

One of the most important strategies for better sleep is getting in sync with your body's natural sleep-wake cycle or circadian rhythm. Keeping a regular sleep-wake schedule allows you to feel more refreshed and energized vs. sleeping the same number of hours at different times. Try to go to bed and wake up at the same time each day to help set your body's internal clock. Also, try to avoid sleeping in (even on weekends!)
 
USE A SLEEP MASK

Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle and is controlled by light exposure. The brain produces more melatonin when it's dark—making you sleepy—and less when it's light—making you more alert. Sleep masks are recommended by sleep experts to help block out exposure to light, which can keep you awake.
 
Silken Pure's Mulberry Silk sleep masks are 100% light blocking. Additionally, they feature a special elastic to comfortably hold the mask in place without tugging on the skin. Most other sleep masks are made from scratchy cotton, which is 20 times more absorbent and can hold bacteria against your skin. Mulberry's fibers are smooth and comfortable and maintain a cool temperature all night long. 
 
MAKE SMART FOOD CHOICES

Your daytime food and drink habits play a role in how well you sleep, especially in the hours before bedtime. Make smart food choices to ensure your diet isn't the culprit that's keeping you up all night. 

• Limit caffeine
• Avoid large meals at night
• Avoid alcohol before bed
• Do not drink too many liquids in the evening
• Limit sugary foods and refined carbs
 
ADJUST YOUR SLEEP ENVIRONMENT

A relaxing nighttime routine sends a signal to the brain, letting it know that it's time to let go of the day's responsibilities and stresses and to wind down. Sometimes even a small change to your environment can make a big impact on your sleep quality. Ensure your bedroom is quiet, cool, and dark. Also, make sure your bed is comfortable, cozy covers and a supportive mattress can make a world of difference
 
 
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