It goes without saying that when we don’t get enough sleep, we’re grouchy, irritable, and incapable of providing our full attention to any one task - let alone the many we face throughout the day. We can drink a full pot of coffee, listen to loud music, and pry our eyes open as wide as possible, but the effects of sleep deprivation will not subside. And that’s only the short-term repercussions.

In the long-term, continued lack of sleep can have serious mental and physical ramifications. Consequences include memory issues, mood changes, weakened immune system, high blood pressure, risk of heart disease and diabetes, trouble concentrating, and weight gain or obesity.

So let’s avoid these worrisome side effects and get some sleep, okay? Here are some tips for attaining that 8 hours of sleep each night!

Avoid Alcohol, Caffeine and Screens

If you can’t sleep it’s best to stay far away from alcohol, caffeine and screens late at night. Screens will stimulate your mind and can also interfere with your circadian rhythm. So it’s best to avoid them for at least an hour before going to bed. Alcohol tends to disrupt your sleep cycle causing you to wake up throughout the night - it’s best to avoid this as much as possible but especially at night. And caffeine is a stimulant that can keep you alert and stick around your system for hours - it’s best to cut off caffeine in the morning to avoid this.

Exercise

Regular activity everyday helps promote a regular sleep cycle. Even if you don’t have time to do a full workout each day of the week, it’s best to get at least moderate exercise. But don’t wait until late in the evening, be sure to get that movement in early in the day - too much stimulation later in the afternoon or evening can have an adverse effect.

JBN’s Dream Support Supplement

JBN’s Dream Support not only raises melatonin production but also uses three other sleep and relaxation supporting herbs and botanicals - and they’re all natural. L-Theanine, Passion Flower, and Valerian Root aid in making you feel more relaxed and ease your mind for better sleep. This supplement is not habit-forming, won’t slow your metabolism, and works like a miracle.

Get Sunlight

While it may be difficult in the winter months, try to get outdoors as much as possible. Sunlight helps to support a healthy circadian rhythm that helps keep you alert during the day and relaxed and sleepy in the evening. Brave the cold, even just for a little while, it’ll pay off at night!

Set a Sleep Schedule and Create a Routine

Make a routine out of going to bed and stick to it each night. A routine can include reading a book (paper, not electronic), darkening your room (curtains, candles, etc.), or meditating. Part of that routine should include a set schedule. Make an effort to go to bed at the same time every night and wake up at the same time each day. Once your body gets accustomed to this, you’ll thank yourself for doing it!

As with any physical, mental, or medical condition, it’s always best to seek out professional help from your doctor. We believe these tips will help you form better sleeping habits and get the rest you need to live a fulfilling, happy life!