5 Ways to Help Improve Your Sleep

Sleep is incredibly important for everyone. Whether you're an athlete, entrepreneur, employee, or parent, sleep is essential. You need it to achieve goals, be healthy, and it contributes to your mood. When you sleep well, it's easier to feel good about yourself, change your habits, and stay healthy.

Below are 5 ways to help you sleep well.

Method 1: Synchronize your biological clock

Your body has an internal clock. This controls your hormone and energy production, your organ functions, your recovery capacity, chemical balances in the brain, and your sleep-wake cycle. Unfortunately, this clock can't tell the time. To control the right processes at the right times of day, your body needs certain external stimuli. The most influential stimulus is sunlight. Your body needs sunlight to know "what time it is."

So get outside as much as possible, even at different times of the day. This way, your body knows "what time it is." This gives your body the opportunity to produce the hormones associated with sleep at the right times. For more information, you can read this blog post .

Method 2: Make your bedroom a sleep oasis

The space you sleep in significantly impacts your sleep duration and quality. Below is the sleep oasis checklist.

• Dark and quiet
• 16-19 degrees Celsius
• Air your room during the day
• Don't decorate your room with unnecessary stimuli
• Leave electronic devices outside your room as much as possible
• Turn off your WiFi/router
• Use mouth tape while sleeping
• Provide comfortable bed equipment
• Use your room only for reading, sleeping, or having sex.

Method 3: Avoid artificial light before going to bed

We just talked about the biological clock that couldn't tell the time. Something that can seriously disrupt the biological clock is exposure to artificial blue light. This light is essentially present in all your electronic devices with a screen.

Blue light itself doesn't generally cause any disruptions. Sunlight also contains blue light. The difference is that in sunlight, the blue light is combined with other light frequencies, such as infrared light. Artificial blue light isn't. If you stare at your screen all day, your body is "told" that it's early afternoon on a summer day. This creates disruptions to your biological clock.

Therefore, avoid artificial blue light as much as possible, especially before bed. You can also use a blue light filter. We're fans of Loptimize 's blue light filters.

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Method 4: Switch off before going to bed

There's nothing more frustrating than being preoccupied with work while trying to sleep. That's why we must remember to switch off after a stressful or demanding situation. We need to be "relaxed" before we go to bed.

Of course, how we should switch off varies slightly depending on the situation. For example, if you want to switch off from your office job, you can do the following.

• Tidying up your desk
• Turn off computer
• Get some exercise
• Turn on relaxing music
• etc.

This way you can prepare yourself well for going to sleep.

Method 5: Look for nutritional deficiencies

Another important aspect that helps us sleep well is nutrition. You might wonder why. Well, here's the thing: the hormones that help us fall asleep are all made from nutrients.

Below is an example to illustrate this.

Tryptophan is an essential amino acid that we must obtain from food. It is converted into the amino acid 5-hydroxytryptophan (5-HTP). 5-HTP is then converted into serotonin. Finally, this serotonin is converted back into melatonin. Therefore, make sure you get enough tryptophan through your diet. Tryptophan is found in protein-rich foods like milk, cheese, and chicken.