We’ve all had nights when sleep alludes us, and those lost zzz’s can have a major impact on our day-to-day well being. Research shows that poor or broken sleep can have negative effects on your hormones, exercise performance and brain function. However, a restful night is just a few adjustments away with these five simple and doable tips to help you sleep better:
Lay Off the Mid-Day Caffeine Boost
It’s not unusual to want to reach for an afternoon cup of coffee for a quick pick-me-up. But did you know that caffeine can stay elevated in the blood for 6 to 8 hours? Therefore, drinking a large quantity of coffee after 3 or 4 p.m. is not recommended if you are looking for a full night’s sleep.
Instead of running to your local coffee shop, have a few of these Vanilla Espresso Shot Blocks on hand to add a quick boost to your day. Made with Vital Proteins Beef Gelatin, not only will you notice an increase in energy, but the collagen protein found in the gelatin will support bone and joint health, promote healthy skin, hair, and nails, and support healthy digestion.
Sleep In a Sanctuary
Your bedroom environment and its setup are key factors in helping you to sleep better. Your sleeping quarters includes aspects such as temperature, noise, furniture choice and arrangement, lighting and more.
Don’t Reach for a Late-Night Snack
Late-night eating may negatively impact both sleep quality and the natural release of growth hormone and melatonin. It is suggested that a low-carb diet can also improve sleep; this is due to carbs not always being necessary, especially if you stick to a low-carb diet. A healthy meal rich in glycine is a great way to start off a restful night and help you sleep better.
Try a Supplement
Glycine has been proven to improve sleep quality, and studies have shown that glycine ingestion before bedtime significantly improved sleep quality in individuals. Vital Proteins Collagen Protein provides 4,120mg of glycine per serving, making it a fantastic aid in sleep quality. Mixing collagen protein into a drink or smoothie is an easy way to work in ample amounts of glycine.
RELATED: Try Our New Mocha Collagen Creamer
Get Your Sweat On During the Day
Science has shown that exercise can enhance all aspects of sleep. Although daily exercise is key for a good night’s sleep, working out too late in the day may also hinder falling asleep for some people. This is due to the natural stimulation of exercise, which increases alertness and releases hormones like epinephrine or adrenaline. However, some studies show no detrimental effects, so it depends on the individual.
If you must work out later in the day, try working yoga into your workout repertoire. Studies have shown that yoga can play an important role in improving sleep quality.