Common habits that keep you from sleeping
Getting a good night's sleep is essential for overall health and well-being, but many of us unknowingly engage in habits that disrupt sleep and affect sleep quality. Below are some common habits that negatively impact sleep, and some tips to avoid them.
1. Exercising late: while regular exercise can be beneficial for sleep, working out too late in the day can have the opposite effect. Vigorous exercise raises adrenaline levels, making it harder to wind down. Tip: aim to finish your workout at least 3 hours before bedtime to allow your body to relax.
2. Caffeine consumption: consuming caffeinated drinks such as coffee, tea, and soda in the afternoon or evening can interfere with your ability to fall asleep. Tip: limit caffeine to the morning hours to minimize its impact on your sleep.
3. Using electronics in bed: the blue light emitted by smartphones, tablets, and computers can inhibit melatonin production, the hormone responsible for regulating sleep. Tip: create a technology-free zone in your bedroom and consider implementing a digital curfew at least an hour before bedtime. If keeping your electronics out of the bedroom isn't feasible, consider slipping your phone into an EMF-blocking pouch at bedtime to help block radiation commonly associated with cell phones, which can also impact sleep quality.
4. Eating late: Eating large meals too close to bedtime can lead to discomfort and indigestion, making it difficult to sleep soundly. Tip: try to finish eating at least two to three hours before bedtime to give your body time to digest.
5. Alcohol: Many people believe alcohol can help them relax and fall asleep faster, but it actually disrupts sleep cycles and reduces quality of REM sleep. Tip: Limit alcohol consumption, especially in the hours leading up to bedtime.
6. Clock-checking: Do you ever wake up repeatedly to check the clock? I have definitely struggled with this. What I've learned is constantly checking the clock can lead to anxiousness, making it harder to relax and fall back to sleep. Tip: turn your clock away from view or use an alarm clock that doesn't have a bright display to reduce the temptation to check the clock. Using a clock with a sunlight lamp can also help reduce the temptation to check the clock (since the clock light can be turned off and the sunlight lamp can help you wake up more naturally).
7. Sleeping with pets: There's no doubt pets make wonderful companions and great snuggle buddies, but they can also disrupt your sleep with their movements and sounds. Pet dander may also trigger allergies, causing enough discomfort to keep you from quality sleep. Tip: consider keeping pets out of the bedroom.
8. Irregular sleep schedule or excessive napping: Frequent changes to your sleep schedule can disrupt your body's natural circadian rhythm, leading to poor sleep quality. Long or late afternoon naps can also interfere with sleep routines. Tip: aim to go to bed and wake up at the same time every day, even on weekends, to help regulate your internal clock. If you need to take a nap, keep it to less than 30 minutes and avoid late afternoon naps.
Improving your sleep quality often requires some small changes to daily habits. Being mindful of these common practices can help you create a more conducive environment for the rest and relaxation you need. If you've already incorporated healthy routines for sleep and still struggle, consider supplementing with Deep Night Essence and Super Magnesium.
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Easy veggie wash!
Here is an easy and fast way to make sure you’re getting all your produce clean before eating!
Take your empty Thieves Foaming Hand Soap dispenser, fill it 1/3 with Thieves Fruit & Veggie Soak, and fill the rest with water. When you’re ready to use, one pump is all it takes!
For a quick wash of one item: You can hand wash that apple with one pump and then give it a good 30 second rinse.
If you have a few to wash: get out your bowl and add one pump and fill with water. Soak produce for 2 minutes, then rinse.
If you have a whole sink full: Use 3-5 pumps and fill the sink with water. Allow to soak for 2 minutes then rinse.
Also, keep in mind, washing our produce right away will help it to last longer and function as a natural preservative.
Easy peasy!
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Copyright Nichole Utt
