Many people struggle with falling asleep and staying asleep throughout the night. There are many causes that can lead to a sleep disorder. Some causes include stress, physical disorders and environmental issues. It is essential to address these issues and improve your sleep. There are numerous benefits to receiving a healthy amount of sleep at night. These benefits include; improved energy, concentration, memory and productivity. Continue reading to learn self-care tips on how to improve your sleep.  

Stick to a Consistent Routine

You are a creature of habit and creating a consistent routine will be extremely beneficial to your sleep schedule. Sticking to a daily routine will also help you feel more alert during the work day. Waking up at a consistent time in the morning will allow your body’s natural clock to become strong. If possible you should expose yourself to sunlight early in the morning to boost alertness. At least 15 minutes of sunshine during the day is beneficial to your routine.    

Exercise/ Moderate Stretching

All exercise is beneficial, however it is recommended to make time for cardio. Cardio elevates your heart rate and after completion your heart rate can be lowered significantly. Lowering your heart rate allows your body to slow down and prepare for rest. Stretching allows your body to unwind and stimulates your active brain at night. Practicing stretching before bed will allow your body to experience sleepiness.     

Eat Healthy

Eating a balanced diet throughout the day allows your body to feel better. You should especially look to implement foods that are high in serotonin and tryptophan. These foods are rich in tryptophan and serotonin;

• Eggs
• Cheese
• Pineapples
• Tofu
• Salmon
• Nuts
• Seeds
• Turkey

The chemicals produced in your body from these foods promote consistent sleeping patterns. Nutrition will not solve every problem related to lack of sleep. But it will be of great benefit to your health. 

Spend Time Out In The Sun

Try to soak up some Vitamin D for at least 15 minutes a day. Even just a few minutes will boost your serotonin production. If you have a high amount of serotonin your natural sleep cycle will be improved. When spending time out in the sun it is important to stay hydrated and protected with sunscreen.   

Read and Journal

If you feel restless late at night you should pick up a book. Reading is an ideal self-care activity because it reduces stress. Reading a paper book won't affect your natural melatonin. For this reason paper text is better than reading off a screen. Journaling has similar sleep benefits to reading. Journaling allows you to put your feelings to paper and release pressure from built up emotion. If stress and anxiety are the leading issues to why you cannot sleep at night then try journaling or reading.   

Environmental Disturbances

There are various environmental disturbances that could be impeding you to rest at night. A few examples are too much light in your bedroom or a snoring sleep partner. Noise can especially be a problem if you are a light sleeper. A few ways to minimize noise in the bedroom are by decorating with heavy curtains or rugs. These types of decorations are able to absorb sounds. If you live next to a busy street you could install double pane windows or use earplugs. Consider using a fan or app to play white noise which can be relaxing to your body.  

Avoid Screens and Light Late at Night

Bright light makes it difficult for your body to produce melatonin. You could purchase dimmer switches or low wattage bulbs for your bedroom allowing you to keep the light to a minimum when you do turn your light on. When all the lights are turned off you should suppress all light. For example LED chargers and screens. Electronic screens should be turned off and avoided an hour before bed. Try your best to avoid the temptation of checking your phone while laying in bed.