The clocks spring forward this month for extra daylight, which could make it difficult to fall asleep and stay asleep each night. What’s worse, the time change may be only one of many contributing factors to your sleeplessness. Hormonal imbalances, lack of exercise, or a poor diet can also disrupt sleep.
Fortunately, there are simple changes you can make to get better sleep this spring. Our physicians at Weight Success Centers™ suggest these three steps to regulate sleep cycles.
First, start a healthy diet plan with nutrients to support sleep.
As diet planning experts, our physicians never underestimate the value of a healthy diet plan for maintaining overall balance in life. Our bodies need nutrients to fall asleep for a full night. This includes daily intake of lean proteins, complex carbohydrates, healthy fats, essential vitamins, and minerals like magnesium and other nutrients to regulate sleep cycles.
Generally, a nutritious variety of fruits, vegetables, whole grains, and lean proteins can help supply the nutrients needed to feel awake during the day and stay asleep at night.
Also, consider a nightly snack like cherries or almonds containing melatonin. The natural hormone may help ease you into sleep mode.
Second, set simple exercise goals to release energy.
Walking, working out, and exerting energy during a spring day is one of the best ways to ensure you will easily fall asleep and stay asleep that night. Set simple exercise goals for physical activity during daylight hours, such as a 20-minute walk to start a new exercise routine. Later, you might advance to cardio workouts as you reach higher fitness levels approved by a physician.
Generally, if excess energy is released during a productive day, you will be more likely to feel tired and ready for a full night’s rest.
Third, sustain a sleep-friendly routine this spring.
In addition to a healthy diet and exercise, sleep regulation is best sustained through a sleep-friendly routine. To regulate sleep, set a schedule for at least 7 or more hours of sleep each night. Aim to get everything done in the hours before bedtime to allow time for relaxation before hitting the sheets. Gentle meditation, a warm bath, or reading may be helpful.
Although for many people, it is more important to focus on avoiding things that could de-regulate sleep. Sleep disrupters included caffeine, alcohol, bright lights, screens, phones, and noise. Invest in light-blocking curtains or a white-noise machine if the time change causes difficulties falling asleep this spring. Lowering the room temperature may also be helpful. For individualized support, meal planning, and hormone balancing therapies for better sleep, contact the physicians at Weight Success Centers™.
What healthy tips do you have to fall asleep? Share your thoughts with us on Weight Success Centers’™ social media sites. Contact Weight Success Centers™ for more information.