As we get older, it can become harder to get a good night’s sleep. We may be busier with work or school and have multiple technology distractions that prevent us from being able to fully relax and drift off into a deep sleep. Poor sleep habits can lead to mental health conditions like anxiety and depression, so it’s important to focus on improving our sleep schedule this year if possible. Here are 5 tips for getting better quality sleep and improving your overall mental and physical health while you do it.

Develop a consistent bedtime routine

It can help you wind down in the evening if you develop a regular pre-bedtime routine of activities such as reading, stretching, listening to music or meditating before bed every night. This helps your body recognize when it’s time to start winding down and will prepare it for sleep.

Limit exposure to screens and blue light

It may be difficult, but try to avoid screens right before bedtime; the blue light can disrupt your circadian rhythm and make it harder to fall asleep. It’s also important to limit exposure during the day, try getting outside or taking breaks from technology if you feel like you’re being exposed too much!

Red light therapy is becoming an increasingly popular way to improve sleep quality and reduce stress. Red light has been shown to lower cortisol levels in the body, which helps calm your mind and body. It also stimulates the production of melatonin, a hormone that signals our brains when it’s time for bed. Studies have found that red light can help people fall asleep faster, stay asleep longer, and wake up feeling more rested in the morning. The calming effects of red light can be experienced both during treatment sessions as well as long-term with regular use over time. Red light therapy is easy to incorporate into your nightly routine; simply sit or lie down facing a bright red LED lamp for 15-30 minutes each night before bedtime to experience its calming benefits!

Create an ideal sleeping environment

Making sure your bedroom is dark, quiet and at a comfortable temperature can help you get better sleep. Invest in blackout curtains or noise-canceling headphones if needed. You should also ensure that any electronic devices are kept out of your bedroom so they don’t distract you from getting quality sleep. While it’s not focused on by everyone, the atmosphere of the bedroom can impact how you sleep, how fast you fall into REM and deep sleep, and how well your body rests that night. Take stock of your room and do some updating if needed.

Exercise regularly

Regular exercise can help to improve your overall health, as well as help you fall asleep faster and stay asleep longer. However, it’s important to avoid exercising too close to bedtime; the adrenaline that comes with exercise can actually make it harder for your body to relax enough for a good night’s rest.

Exercising early in the morning can be a great way to jumpstart your day and set yourself up for better sleep later at night. When you exercise in the morning, your body releases endorphins that help reduce stress and anxiety levels throughout the day which leads to better quality sleep when it’s time to hit the hay. Additionally, exercising earlier also helps regulate your circadian rhythm so that you are likely to feel more tired when it’s time for bed. Morning exercises can include anything from yoga and stretching to running or weightlifting; find something that works best for you!

Acknowledge any anxieties and stressors

Anxiety and stress can cause our minds to race and prevent us from being able to find peace in order to drift off into a peaceful sleep. If this is the case, try writing down any worries before bed so they don’t keep running through your head while you’re trying to sleep. If the worries seem too overwhelming, speaking to a mental health professional can help you find ways of managing these anxieties and stressors.

Stress is one of the major factors that can interfere with our ability to get a good night’s sleep. When we are stressed, our bodies produce higher levels of cortisol, which is known as the stress hormone. This hormone activates the fight-or-flight response in us and keeps us from being able to relax enough for sleep. Additionally, when we’re stressed or anxious about something, it can be hard for our minds to quiet down enough for us to fall asleep; worries often keep running through our heads and prevent us from finding peace. It’s important to recognize any stressors or anxieties you may have and try to manage them so they don’t interfere with your sleep routine.

Lean on Botanicals For Assistance

In addition to the tips mentioned above, there are also some botanical herbs that can help assist with a better night’s sleep. Herbs such as chamomile and lavender have been used for centuries to reduce anxiety and promote relaxation. These herbs work by calming your mind and body so you can drift off into a deep sleep more quickly. Other natural remedies include valerian root, passionflower, lemon balm, skullcap and hops which all contain sedative properties that can help relax the body before bedtime. Yet another popular botanical remedy to help you relax is a tea called Kratom. You can buy Kratom online as it has been known to provide a calming sense of well-being after a hard day’s work. In addition, Kratom extracts are also a great contributor to overall balance. We already know what happens to the mind if it can’t shut off after a hectic day. Herbs like these will help assist you in finding Mr. Sandman.

In Conclusion

By implementing these tips into your everyday routine, you should be able to get better quality sleep and improve your overall mental and physical health this year. Don’t underestimate the power of a good night’s sleep! With some determination and effort, it is possible to break any bad habits that are hindering your ability to get restful sleep. Make this year the year where you prioritize taking care of yourself by getting enough quality shut-eye every night.