The New Year’s weekend is starting. Many might already have a list of things they want to try to do better in 2017. After staying up till midnight on New Years Eve, one resolution suggestion we have is to improve your sleep and therefore improve your health with the following tips.
Turn Off Devices an Hour Before Bedtime
We have discussed the damage blue light emitted from devices can cause to melatonin development. I know times get busy and some might feel they need to check one last email or text. Though studies have shown that the less blue light you have during the night can possibly increase your quality of sleep. One idea is to set an alarm on your cell phone of when everyone in the family should turn off the T.V. and put the devices on airplane mode and on the chargers for the night.
Avoid Late Night Snacking
There are times where you might wake up in the middle of the night craving some ice cream or whatever you can scavenge for in the fridge. However late night eating can cause issues. Sugary snacks can act as a stimulant which can cause racing minds and fatty foods can put a strain on the digestive system. Both of these symptoms can disrupt sleep. If you do need a little something before heading off to dream land check out these articles for some bedtime snack suggestions, 6 Bedtime Snacks 5 Bedtime Snacks or Bedtime Beverages.
Set A Schedule
As an adult a “Bedtime Routine” might seem juvenile. Though as “creatures of habit” a routine can be beneficial. If you have children maybe following the routine with them can be helpful for the whole family. For example having an hour of quiet time before getting ready for bed, turn off the television and other devices for the night and spend time talking as a family. Things you can add to a routine to make it more enjoyable could be everyone putting on comfy pajamas, reading a chapter from a new book, writing in a journal, doing a small 2o minute dance/exercise time etc. One of your family’s New Years resolutions could be writing out a new exciting and even visual bedtime checklist for the whole family.
Speak With A Specialist
If you or any of your children suffer from severe insomnia it might be time to speak with a specialist. Sometimes when insomnia symptoms become to difficult to handle it is time to turn to a doctor. If he or she suggests a melatonin supplements check out World Wide Labs for an all natural option.
For other sleep tips check out our article about doctor recommended sleep aids by clicking Five Sleep Aids.