Simple Tips for Improving Your Sleep Quality

Reduce Blue Light Exposure Before Bedtime

Blue light is a type of energy that can affect how alert we are, our natural release of melatonin, and our sleep cycle. Most of our blue light comes from the sun, which helps us establish our sleep routines. Electronic screens have blue light and minimizing exposure before bed can help your body naturally rest. Some examples of screens that have blue light are phones, tablets (iPads, Kindles, Amazon Fire), televisions, and computer screens. 

Avoid Late-Day Caffeine Consumption

Caffeine stays in our body and should be ideally stopped 6 hours before bedtime. Since caffeine is a stimulant, it can suppress our body’s natural sleep cycle and make it hard to get the recommended amount of sleep.

Create an Ideal Room Environment

Every person will be different in what helps them rest. Finding the best ways for you will be critical for your sleep quality. Establish the temperature you enjoy, minimize noises or bright lights, and make room to wind down. Read with a book lamp, meditate, or take this time to indulge in some relaxation techniques. 

Avoid Late-Night Eating and Liquid Consumption

When we eat before bed, it’s stored as fat and not used as fuel. It can also poorly affect digestion, resulting in discomfort or indigestion. Drinking caffeinated beverages can keep you up at night, and excessive water intake may mean interrupted sleep for bathroom breaks. 

Limit Daytime Naps

Taking an occasional short nap during the day is typically okay but should be avoided to not negatively interrupt your sleep cycle. A critical component of taking a daytime nap is the length of time you sleep. Research has shown that short naps, approximately 20-30 minutes, can leave individuals feeling refreshed. Longer naps can leave people feeling groggy and more tired. A nap that is longer is also more likely to disrupt your sleep schedule. 

Exercise Regularly

Exercise is an excellent alternative to help wake you up and improve sleep, resulting in an easier time falling asleep. Additionally, exercise offers benefits like lowering your risk of disease, better physical function, and positive effects on mental health. Although, you should avoid exercises close to bedtime as this may interrupt your body’s natural wind-down process.

Consider Taking Somni to Reduce Occasional Sleeplessness*

Dietary supplements can help aid our sleepless nights when we just can’t seem to get our bodies to rest. Ingredients like magnesium, chamomile, and L-Theanine are just some of the ingredients found in the synergistic formula, Somni. These ingredients have been shown to help reduce occasional sleep latency and disturbances. Somni may help provide you with relief from occasional sleeplessness and can help you fall asleep faster, and stay asleep throughout the night.*

*It is recommended to consult a healthcare professional if you are experiencing long-term sleep difficulties.

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