Discover ways to get better sleep in Ithaca, NY

Getting a good night’s sleep is as essential to your well-being as eating a healthy diet and exercising. Poor sleep can affect your hormone balance, exercise performance, weight, blood sugar regulation, cell regeneration, and more. Improving your sleep is one of the best ways to increase your overall wellness. Read through the following list from the Nutritional Wellness Center in Ithaca, NY, on ways to get better sleep.

1. Optimize your exposure to natural light during the daytime.

Your body has a natural clock called the circadian rhythm, which tells your body when it is time to sleep or be awake. Exposure to natural light keeps your circadian rhythm healthy, increases your daytime energy, and improves the quality and duration of your sleep. 

Reduce your exposure to light, specifically blue light, in the evenings. This tricks your body into thinking it is daytime. Turn off the TV, adjust the blue light settings on your smartphone, and get an app to block the blue light on your computer.

2. Consume the right foods.

The foods you eat affect your mood, general health, and sleep. For better sleep, eat healthy fats, high antioxidant foods, and quality proteins. Your last meal should be about four hours before bedtime.

It is just as essential to avoid the wrong foods. In the evenings, try to avoid sugary foods, carbohydrates, grains, and vegetable oils. Do not consume caffeine products after 1 PM.

3. Use supplements to improve your sleep.

Sometimes it is hard to get the proper nutrients in your diet. Supplements of certain vital nutrients can help improve your health and sleep.

• Omega-3s – Low levels of omega-3 fatty acids have been linked to sleep problems and lower melatonin levels. Increasing your omega-3s may help improve the length and quality of your sleep.
• Magnesium – Low levels of magnesium can lead to insomnia. A magnesium supplement can help your body relax and regulate melatonin.
• Chamomile – Chamomile contains apigenin which helps to induce sleepiness. Drinking chamomile tea often creates a calming effect and prepares the body for sleep.

4. Establish a sleep routine.

Having a daily routine helps get your body on a schedule for wakefulness and sleep. 

• Wake up and go to bed at the same time each day. 
• Drink enough water each day but stop drinking about two hours before bed to avoid waking up to go to the bathroom.
• Take a soothing bath.
• Meditate or find a way to relieve stress.
• Stretch before bed.

5. Create a good sleep environment.

Your sleep environment, including the temperature, lighting, noise, and bedding, has an impact on your sleep. For the best sleep, sleep in a bed, not on a couch or in a chair, with high-quality sheets, pillows, and blankets. Keep your bedroom at 65-68 degrees as a cooler temperature helps you get better sleep. Remove artificial light and try blackout curtains to block outside lights. Consider using a white noise machine or playing soothing sounds.

For additional ways to get better sleep, contact Nutritional Wellness Center in Ithaca, NY. Call us today at (607) 277-1964. We are here to help!

Disclaimer: The FDA has not evaluated these statements. The Nutritional Wellness Center, its practitioners, and employees make no warranties, express or implied, concerning this content. You should not disregard medical advice nor delay seeking it because of this content.