(Family Features) Tossing and turning and not being able to fall asleep can be a real-life nightmare. Falling asleep can be a challenge for many Americans, and staying asleep is sometimes even more difficult.
According to the Centers for Disease Control and Prevention, more than one-third of American adults aren’t getting enough sleep each night. However, changing your daytime habits and mixing up your routine can positively affect the amount and quality of sleep you get every night.
“Waking up feeling rested and refreshed means you have a healthy sleep pattern,” said renowned sleep expert Dr. Michael J. Breus, also known as “the Sleep Doctor.” “The adage of getting your beauty sleep is more important than you may think. Sleep directly affects your skin health and appearance, plus your overall well-being.
“During sleep, your body goes into repair and renewal, including skin, which is your biggest organ. At night, your body detoxifies and human growth hormone is released to actively replace old cells, but if you aren’t getting proper sleep, these activities do not get rescheduled. That’s why your skin looks dull and sallow, and you get under-eye dark circles without enough sleep.”
Try these five tips from Breus to get more shut-eye, stay asleep longer and look more refreshed in the morning.
Switch up your daytime routine. Understanding your routine and developing a sleep schedule can be vital to your overall health. Plan when you work, eat, exercise and even socialize. Having a better understanding of what you are accomplishing during the day can allow you to relax and enjoy a better night’s rest.
Try natural remedies. Using natural remedies like This Works Deep Sleep and Sleep Plus Pillow Sprays can help your sleep quality and help support the body’s natural nighttime repair process, which creates new skin cells, replaces aged cells, removes harmful toxins and renews skin. Powered by 100 percent natural essential oils of French lavender, vetivert and wild chamomile, the sprays are clinically proven to improve sleep quality. Deep Sleep Pillow Spray is formulated for those who have trouble falling asleep. In fact, 97 percent of Deep Sleep Pillow Spray testers said they slept better than normal. Sleep Plus Pillow Spray is formulated for restless sleepers who have trouble staying asleep. Ninety-six percent of Sleep Plus Pillow Spray testers had less disturbed sleep.
Stick to cut-off times. Caffeine and alcohol consumption can affect your nightly sleep schedule. Try to avoid these beverages during the week to achieve better sleep as caffeine consumed even six hours before bed can reduce the amount of sleep you get by more than one hour, according to the Journal of Clinical Sleep Medicine.
Reduce blue light. The blue light is the glare emitted from the screens of your phones, tablets and computers, which has been proven to disrupt sleep patterns throughout the night. Limiting the amount of time you and your family spend looking at this type of light can affect the quality of your rest, especially if you are looking at it right before it’s time for bed. This Works Sleep Plus Pillow Spray has been clinically shown to help mitigate the effects of blue light.
Get some sunshine. Morning is the perfect time to throw open the drapes and soak up the sun. Bright rays of sunshine provide vitamin D and can help you feel more refreshed when you wake.
Improving your sleep can have a major impact, in a positive way, on how you feel, how you look and your long term well-being. Find more tips for better rest at thisworks.com.