A good night’s sleep is one of the key ingredients to health and wellness. Coupled with regular exercise and a healthy diet, 6 to 8 hours of good, uninterrupted sleep could be the difference between a satisfying day or one that’s exhausting from the get go. Poor sleep, one that’s short and disrupted, has been shown to have negative effects on your hormones, cognition, and overall physical performance in both adults and children. If you’ve been having poor sleep regularly, perhaps it’s time to look into the steps you should do before you get some Zs.

As a provider of health wellness programs in McAllen, Texas, let us share the following tips:

Don’t Drink Coffee or Alcohol (Also Includes Eating Late)Many people nowadays require a minimum of one cup of coffee a day, and for good reasons. Coffee has established a reputation of being the best stimulant to kick-start our day, thanks to its caffeinated properties. A single dose could enhance focus, energy, and overall physical performance. In the same way, taking coffee late at night can make you alert and energized, thus, making it hard for you to sleep. You can also inquire from a health wellness coach in McAllen, Texas for alternative beverages that can help put you to sleep in a healthy way.

Take a Relaxing BathTaking a bath before going to sleep is a good way of relaxing and clearing your mind in the evening. Putting on music while you’re taking a bath could amplify these relaxing effects. It has been shown to improve overall sleep quality and help people fall asleep faster. Baths could take a long time to prepare and might even be cumbersome. So if you feel like you’re running out of time or if you are dead tired from work, even a quick shower can do wonders.

Schedule Your SleepSleeping shouldn’t be an afterthought but must also be given its fair cut whenever we’re scheduling our day. A good sleep would usually require 6 to 8 hours. The key here, however, is to sleep at the same time every day – consistency. Our brain is wired to adapt to something that’s always thrown its way, and a sleep schedule is one of them.

Put Your Phone AwayThis might be the hardest thing to do in this list. Most of us are glued to our phones from the moment we wake up and even to the moment we close our eyes to sleep. Thanks to the internet, we’re getting more and more content to process with less time to watch it. And instead of sacrificing our viewing time, we sacrifice our sleep. It might take a bit of discipline to get past the need to sleep with your phones nearby. But try as much as you can to distance yourself from it on the moments leading up to sleep. Blue light that’s being emitted by the phone and other gadgets you keep with you has a negative impact on your circadian rhythm. It tricks your brain into thinking it is still day time. So plug off. Place it on a desk across your room or even outside it.

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A good night’s sleep is one of the key ingredients to health and wellness. Coupled with regular exercise and a healthy diet, 6 to 8 hours of good, uninterrupted sleep could be the difference between a satisfying day or one that’s exhausting from the get go. Poor sleep, one that’s short and disrupted, has been shown to have negative effects on your hormones, cognition, and overall physical performance in both adults and children. If you’ve been having poor sleep regularly, perhaps it’s time to look into the steps you should do before you get some Zs.

As a provider of health wellness programs in McAllen, Texas, let us share the following tips:

Don’t Drink Coffee or Alcohol (Also Includes Eating Late)Many people nowadays require a minimum of one cup of coffee a day, and for good reasons. Coffee has established a reputation of being the best stimulant to kick-start our day, thanks to its caffeinated properties. A single dose could enhance focus, energy, and overall physical performance. In the same way, taking coffee late at night can make you alert and energized, thus, making it hard for you to sleep. You can also inquire from a health wellness coach in McAllen, Texas for alternative beverages that can help put you to sleep in a healthy way.

Take a Relaxing BathTaking a bath before going to sleep is a good way of relaxing and clearing your mind in the evening. Putting on music while you’re taking a bath could amplify these relaxing effects. It has been shown to improve overall sleep quality and help people fall asleep faster. Baths could take a long time to prepare and might even be cumbersome. So if you feel like you’re running out of time or if you are dead tired from work, even a quick shower can do wonders.

Schedule Your SleepSleeping shouldn’t be an afterthought but must also be given its fair cut whenever we’re scheduling our day. A good sleep would usually require 6 to 8 hours. The key here, however, is to sleep at the same time every day – consistency. Our brain is wired to adapt to something that’s always thrown its way, and a sleep schedule is one of them.

Put Your Phone AwayThis might be the hardest thing to do in this list. Most of us are glued to our phones from the moment we wake up and even to the moment we close our eyes to sleep. Thanks to the internet, we’re getting more and more content to process with less time to watch it. And instead of sacrificing our viewing time, we sacrifice our sleep. It might take a bit of discipline to get past the need to sleep with your phones nearby. But try as much as you can to distance yourself from it on the moments leading up to sleep. Blue light that’s being emitted by the phone and other gadgets you keep with you has a negative impact on your circadian rhythm. It tricks your brain into thinking it is still day time. So plug off. Place it on a desk across your room or even outside it.

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