Sleep
7 Ways to Re-Set Your Sleep Routine and Boost Your Energy for the New Year!
A good sleep routine is one of the best ways to boost your energy levels and feel more refreshed for the new year. Sleep affects every aspect of our lives, from mood and concentration to overall health and well-being. If you’re looking to reset your sleep routine and achieve better, more restorative sleep, these 7 tips can help you start the year off right.
1. Exercise Regularly
Physical activity is essential for improving your sleep routine. Exercise helps regulate your sleep-wake cycle and promotes deeper, more restful sleep. A daily workout, especially if done earlier in the day, can help you fall asleep faster and wake up feeling more energized. Aim for at least 30 minutes of moderate exercise, such as walking, cycling, or yoga, but avoid intense workouts close to bedtime, as they can have the opposite effect and disrupt your sleep.
2. Optimize Your Sleep Environment
Creating the perfect sleep environment can significantly improve your sleep routine. Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains or a sleep mask to block out light, and try a white noise machine or earplugs if noise is an issue. Additionally, choose a comfortable mattress and pillow that support your preferred sleeping position. The more inviting and comfortable your space, the easier it will be to relax and unwind, leading to better sleep and more energy.
3. Avoid Alcohol
While alcohol may seem to help you fall asleep, it actually disrupts the quality of your sleep. It can cause you to wake up frequently during the night and reduce the time spent in the deeper, more restorative stages of sleep. To reset your sleep routine and improve your energy levels, it’s wise to limit alcohol consumption, especially in the hours leading up to bedtime. Aim to stop drinking at least three hours before you plan to sleep for better results.
4. Quit Smoking
Smoking is a major disruption of sleep, as nicotine is a stimulant that can make it harder to fall asleep and stay asleep. In fact, smokers tend to have more sleep disturbances and may even experience insomnia. Resetting your sleep routine starts with eliminating harmful habits, and quitting smoking is one of the most effective changes you can make. Giving up cigarettes will not only improve your sleep, but it will also boost your energy and overall health in the long run.
5. Reduce Blue Light Exposure Before Bedtime
The blue light emitted by screens—whether from your phone, computer, or TV—can interfere with your sleep routine by suppressing the production of melatonin, the hormone that signals your body to sleep. To help reset your sleep routine, limit screen time in the hour or two leading up to bedtime. If you must use devices, consider using blue light filters or special glasses designed to reduce blue light exposure. Reading a book or practicing relaxation techniques are better ways to prepare your body for a peaceful night’s sleep.
6. Eat a Balanced Diet
What you eat has a direct impact on your sleep routine. A healthy, balanced diet helps regulate your circadian rhythm and promotes better sleep quality. Avoid heavy meals right before bed, as they can lead to indigestion and discomfort. Instead, opt for lighter snacks that include sleep-friendly foods, such as a small handful of nuts, a banana, or a piece of whole-grain toast. Nutrient-rich foods that support sleep, such as those high in magnesium and tryptophan, can be a great addition to your diet.
7. Consider Dietary Supplements for Better Sleep Quality
Certain dietary supplements can support a more restful sleep routine. While it’s important to focus on natural habits, supplements that contain herbs like passion flower, ashwagandha or chamomile as well as minerals calcium and magnesium bisglycinate have been known to help some people wind down and prepare for sleep. Always consult a healthcare professional before trying any supplements to ensure they’re right for you. Keep in mind that dietary changes and healthy habits should be prioritized over reliance on supplements for the best results in re-setting your sleep routine and boosting your energy.*
Conclusion
Resetting your sleep routine doesn’t have to be a difficult task. By making small, consistent changes to your daily habits, including regular exercise, optimizing your sleep environment, avoiding alcohol and smoking, and reducing blue light exposure, you’ll be well on your way to improving both your sleep and overall energy. With these steps, you can start the new year feeling more rested, revitalized, and ready to tackle whatever comes your way!
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