Sleepwell – Simple Hacks to Improve Your Sleep Quality


How to SleepWell?

Whether your goal is to lose weight, build muscle, have more beautiful hair or anything in between, none of these goals are obtainable if you don’t get enough sleep each night.

Many people know this, but it is still difficult to get yourself to sleep seven to nine hours per night.

However, there are certainly many different tricks to improve your ability to fall asleep.

Keep reading below to find out some simple hacks to improve your sleep quality! – Sleepwell

Want to SleepWell? Quit the Caffeine Early in the Day

One of the most effective tricks for many people looking to improve their sleep quality is to stop drinking their caffeinated drinks earlier in the day.

Coffee is a beautiful drink that powers the lives of many people around the world, but it is directly contrary to proper sleeping habits.

Whether you rely on coffee, energy drinks, caffeinated tea or some other stimulant containing product to energize you during the day, it is going to give you troubles falling asleep at night.

Although some people are less sensitive to caffeine than others, a common rule is to avoid caffeinated drinks after 3 p.m.  If you are working out in the evening and do have to drink some caffeine, try only to drink as much as necessary.


Don’t Drink Water Directly Before Bed

Caffeine will keep your mind racing at night but drinking too much water too close to bedtime will keep your body racing to the restroom.

Water is an amazing drink and necessary for every process our bodies do, but unfortunately, it can keep you up at night if you drink too much before sleeping.

Try to not drink more than a single glass of water within the last hour before you head to sleep. For athletes and others who are trying to stay hydrated by drinking a lot of water at night, do your best to stop your excessive water intake about two hours before you head to sleep.

Also Read : Top 10 Most Common Health Problem due to Stress

Drink Chamomile Tea in the Evening

If you have trouble relaxing and falling asleep, chamomile tea is a common herbal remedy. Chamomile tea has many abundant health benefits, but it is most well-known for its relaxation properties. Unwinding with a cup of chamomile tea at the end of a long day is an excellent way to relax before sleep.

There are other herbal teas you can drink before sleeping, but chamomile is certainly one of the most popular options.

Chamomile tea is also great for your circulation and your heart, which are two of the many additional benefits.

As said before, try not to drink your tea too close to sleep- so you are not running to the bathroom too often!

Additional options for herbal teas which can help you sleep are valerian root and peppermint.

Practice Yoga in the Evening!

One of the reasons why many people drink caffeine later in the day is because they need energy for their workouts. Although yoga certainly requires the use of energy, it does not require caffeine.

Even better, yoga will calm your body down to fall asleep easily!

There are many unique styles and types of yoga, but hatha yoga is commonly known as the best yoga before sleep.

Yoga is a great workout any time of day and is an excellent replacement for any physical activity you had already planned.

Not only will practicing yoga help you clear your mind and relax, but it will improve your diaphragm, circulation, heart function, and more as well.

Yoga is an excellent way to relax before you head to sleep for the night! Doing your daily yoga about two or three hours before sleep is a great way to improve your sleep quality with the practice of yoga.

Use Melatonin and Zinc Before Sleep

There are many dietary supplements and medications to enhance your sleep quality, but most people will have drastically better sleeping results with melatonin and zinc alone.

Melatonin is naturally produced within the human body and is responsible for regulating our biorhythm amongst other benefits. Our melatonin levels are constantly disturbed by our lives, the environment around us, and many other factors.

Supplementing with melatonin is a natural way to help yourself get to sleep easier and stay asleep longer. The normal recommended dosage for melatonin at night is three to five milligrams.

There is not a risk of developing a dependence on melatonin, but many people have reported better results when not using melatonin every day.

Zinc is a vital element of the human body and is one of the best supplements you can use before sleeping.Taking zinc before you head to bed will also help your muscles, hair, skin and other parts of body recover better as well.

Zinc is also able to boost your immune system (especially during the winter), which is another reason to drink zinc before you go to sleep. You can take between 25 and 50 mg of zinc at night for improved sleep.

If you would like to know more about using melatonin and zinc for sleep, you can check out

Concluding Thoughts

Insomnia affects an enormous amount of people throughout the world, and stress and anxiety cause much of that. Although it is difficult to cure severe insomnia with any one trick, there are many steps that anyone with sleeping issues can take to improve their ability to rest each night.

Especially for those people who are physically active and trying to develop their body, it is completely necessary to get a great sleep each night.

For most people, removing caffeine from your diet after 2 or 3 p.m. will make a significant impact on your ability to fall asleep. For people who need additional support, there are many natural solutions to falling asleep better.

Don’t worry about taking any prescription medicines or ridiculous sleep supplements until you have tried all the simple tricks first!

If you use the tips outlined below, there is an excellent chance you will see an improvement in your sleep quality within a few days!

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