The morning after taking melatonin, you should wake up feeling rested, relaxed and invigorated. It’s formulated with an optimal level of melatonin for no next day grogginess,* shown to help support your natural sleep cycle, and a proprietary blend of botanicals, including chamomile and lavender. If you’re looking for a drug free approach, the sleep experts at Vicks also designed ZzzQuil PURE Zzzs Melatonin as a sleep supplement that will help you fall asleep naturally* so you can take on your tomorrow. Both contain diphenhydramine, an antihistamine known to help treat occasional sleeplessness so you can fall asleep in as little as 20 minutes with a non-habit forming sleep-aid. If you suffer from occasional sleeplessness, an over-the-counter sleep medication such as ZzzQuil Liquid or ZzzQuil LiquiCaps can help. Those who jumped to criticise the typos, try to see the positives.A healthy adult requires 7-9 hours of sleep per night, and sleeping less than this can reduce the number of REM sleep cycles. But I find people looking for the negatives even more so. I can find the wrong use of apostrophes irritating (as has been pointed out it has been used correctly in this article). I’ve recently been trying to stick to a bedtime routine and am also leaving my iPhone downstairs (No temptation to have a quick peek and I read that even when it’s off it can emit rays which interfere with sleep). As is this article, particularly the part about the benefits of each stage. However, the Fitbit Alta HR is even better! I’ve had sleep problems for around 30 years and the sleep information is so helpful. I already found the steps/heart rate info motivating – encouraging me to walk up escalators and stairs and lovely to see the benefits of exercise classes. I have recently bought a Fitbit Alta HR, having upgraded from a Fitbit charge. Find simple ways to unwind at the end of the day-a walk in nature, a breathing session with Relax-so you can ease into slumber and have a great night’s sleep. Stay positive Learning how to destress and having a positive outlook is the best thing you can to improve your overall health and your sleep. Try making an effort to workout during the day, and your sleep quality should improve, too.Ĩ. Get active Hitting your daily step goal can help you sleep better, too. Caffeine can affect your sleep for hours after drinking it! Studies have shown that drinking alcohol before bed may help you fall asleep faster, but it will also cause you to toss and turn- or wake up-more throughout the night as well, bringing down your overall sleep quality.ħ. Cut back the caffeine & alcohol Try limiting caffeine intake to just mornings. If it’s too hot, or too cold, it can be more difficult.Ħ. Keep it cool Studies show it’s easier to fall asleep when the temperature is cooler. Bedtime and wake-up reminders, which are calculated based on your sleep logs, can help you achieve a more consistent sleep cycle.ĥ. If you have time to experiment going to bed at different times, even better! You can find the time that works best for you. As your body adjusts, you should be waking up naturally at the optimal time each morning as well, as long as you’re getting enough sleep. Your body craves regularity and keeping your circadian clock dialed in is extremely important for upholding quality sleep. Set a Sleep Schedule Going to bed at the same time every night can help you fall asleep faster. Instead of jumping the gun by, say, a whole hour, chip away at it in 10 to 15 minute intervals until it feels right. The last thing you want to do is lie in bed tossing and turning because your body isn’t ready to fall asleep. Go to bed at a reasonable time Start getting ready for bed a little bit earlier each night until you reach your desired bedtime. Avoiding certain devices right before bed might help you fall asleep faster.ģ. Unplug yourself Watching TV or browsing your smartphone or tablet can keep your mind awake, and your body right along with it. If you can’t block out the light in your bedroom, consider wearing a sleep mask.Ģ. Turn off the lights Not just your main lighting, all those electronics with power lights or digital clocks should be dimmed or powered down as much as possible. Take a few weeks to tweak your habits, and track your sleep each night to see if your lifestyle changes are adding up to more Zzzs.ġ. If you find you’re restless or waking up often throughout the night, or simply have trouble falling asleep, there’s plenty you can do to improve your sleep. But after tracking your sleep and visualizing your sleep data, what do you do with it? With most Fitbit trackers, you have the ability to track your sleep stats for a 24/7 picture of your health.
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