We lost an hour this past weekend and there’s nothing we can do about it. Or is there?
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Resetting our internal clocks can take time but there are some things we can do to speed up the process and get some needed sleep.
First, light is so important. Light suppresses the secretion of melatonin which signals your body that it is night-time. During waking hours it is important to expose yourself to light as much as possible. Getting in bright light soon after waking up in the morning for one to two hours can help set your body’s wake up time. Conversely, leading up to bedtime you will want to turn off your electronics (no watching TV in bed!) and make sure your room is dark. Use nightlights around the home instead of turning on bright lights if you need to get up during the night.
Other parts of your environment are also important. This is a great time to freshen up your bedroom. When was the last time you bought a new (or at least washed your existing) pillow? Is it time for a new set of sheets or cozy blanket? Those of you ladies dealing with hot flashes may appreciate a cool pillow like this one! If you are a light sleeper and always hear your spouse snoring or getting up during the night, a white noise machine can help. Of course ear plugs and a sleep mask can help as well.
Taking time to prepare yourself, not just your space, for bed is important too. Going to bed and waking up at the same time every day can help your sleep patterns. Avoid excessive alcohol as well as caffeine 4-6 hours before bed and make sure you’re hydrated. Being even slightly dehydrated can interrupt your sleep! If you struggle to stay cool and comfortable through the night, take a look at what you’re wearing. Sleepy time pajamas can be a nice option to keep you cool and whisk away moisture. Lastly, combine all of the tips above to create a bedtime routine. Wind down with a book, put something calming like lavender in an oil diffuser and turn on a white noise machine.
Still struggling to fall and stay asleep? We have some great supplements we recommend including Restaze PM, Sleep Support and Sleep Perfect. Plus our new Ananda Professional CBD oil can be a great choice to help you get the rest you need. Stop by today and we’ll be happy to discuss these options and help you find the right product for you.
After all of this you’ll be ready for World Sleep Day on March 15th (yes, it’s a real thing!).