You Can Laugh at Your Sleep Problems With These 7 Healthy Sleep Habits
When was the last time you had a good night’s sleep?
Does your bedtime routine involve healthy sleep habits?
Getting a good night sleep is imperative for a healthy lifestyle. However, it can be challenging for a lot of us.
I want to share with you 7 healthy sleep habits that will instantly improve your sleep.
Let’s get started.
1. Limit your blue light exposure
Many of us are guilty of spending hours of screen-time right before going to sleep.
If you don't have a pair of Swannies Blue Light Blocking Glasses nearby, your late night Netflix binge-watching habit or the dopamine-induced Instagram sesh are going to negatively impact your sleep pattern.
Excessive blue light exposure hinders your body's production of melatonin, the sleep-essential hormone that soothers your body into deep sleep.
2. Wear your Swannies
For best results, wear your the stylish Swannies for at least 90 minutes before going to sleep.
How do they work?
Your Swannies can block all the blue light in your space, allowing your body to naturally release that good ol' melatonin.
What’s even better is you can watch your favorite TV programmes while wearing your Swannies. Win-win!
The truth is our bodies aren’t used to blue light exposure. Ever since electricity was invented, somewhere around the 19th century, blue-light has become a big issue to both our sleep and our health.
From an evolutionary standpoint, our bodies aren’t adapted to blue light.
You might also be interested to find out more about the destructive effects of blue light exposure on your health.
3. Cool down your bedroom
According to the National Sleep Foundation, if you turn your thermostat to somewhere around 60°F to 70°F (15°C - 20°C) your bedroom will become the perfect space for you to nod off.
Why cooler is better?
Because the cooler your body feels, the sleepier you’ll become.
Sleep Tip: Crack a window to air out your bedroom, or turn your fan on an hour before going to sleep. This will help you fall asleep in no time.
4. Relax your body and mind
What are some of your tried-and-true methods to relax?
A lot of people swear by yoga, reading and meditation as the perfect bedtime activities to help you unwind.
Sleep Tip: You need a clear mind and a relaxed body in order to help your body fall asleep.
Discover how meditation can help you fall asleep faster in this article.
5. Tone down the lights
Instead of taking a sleeping pill, turn down the light in your room. You know what they say, nature's sleeping pill is the dark.
Darkness is the absence of light, it helps your body release melatonin.
According to Clinical Psychologist and Insomnia Specialist, Steve Orma, PsyD, turning down the lights in your room 90 minutes before go to sleep can help you fall asleep quicker.
6. Take a warm bath
Is there anything more soothing than a lovely, warm bath to relax your body and get you ready for a good night’s sleep?
Sleep Tip: Try out a magnesium-rich Epsom bath salt bath. Magnesium relaxes your brain’s receptors and your nervous system to improve your sleep.
7. Bed is for asleep ONLY
The brain is very clever! It’s able to create neural associations and conditioning with our environment that’s why you may feel a certain emotion when you're in a certain place.
Therefore, if we use our bed for sleep only, we will condition ourselves to fall asleep in this environment much easier.
Which of these healthy sleep habits will you add to your night time routine?
The first step is making sure you have your Swannies Blue Light Blocking Glasses always close by. Get yours here.