Healthy Habits for Better Sleep in 2023

January 16, 2023
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For years, sleep may have been an afterthought to you. Close your eyes and it happens at the right time. Then things change. We don’t get taught how to sleep but when sleep is elusive, we need to understand how we got there and how best to get back on track. There are some helpful and doable changes you can make that are guaranteed to improve your sleep and your health in 2023.

Build a Schedule

Time can be very pliable. We’ve seen how pandemic schedules can wreak havoc with our days and nights. Following a routine can work wonders for those of us who need to get a grip on our habits, toss bad ones and get into good ones. This includes going to bed at a set time and waking up at a similar time each morning. Your brain doesn’t like surprises and works best when it gets tucked in to sleep at the same time each night and wakes consistently.

Light Exposure during the Day

It may sound paradoxical, but the more light exposure you receive during the day, the more natural melatonin you are set up to produce at night. Light exposure is key on those days when we receive the least amount of it, like the dark days of winter when we barely see the sun. If you can’t get out and expose yourself to natural light, consider a light therapy device like Yumalite to assist with natural serotonin production during the day and a melatonin boost at night.

Yumalite - a light therapy device, being used by a person.

Sleep in the Dark

Do a review of your sleep space. First, view it as just that: a space to make sleep a priority, not an afterthought. Now is the time to remove distractions and take a good look at the amount of light that may be contributing to you staying awake. Remove any light (or sound) emitting gadgets you don’t absolutely need in your sleep space. Resolve not to view bright screens up to two hours before bed. Ditch any nightlights and check your window coverings. Are they blocking all the light? A good quality sleep mask is a great way to accomplish this. Your brain makes more of its own melatonin the darker it is, and healthy natural sleep means you produce as much of your own natural brain melatonin as possible.

Eat Wisely for Better Sleep

A balanced diet can work wonders for your sleep. Eating healthy food at regular times with modest portions can be a gamechanger. Getting better sleep can be surprisingly effective in uplifting your mood as a whole, so this healthy eat-sleep dynamic should be a major goal for 2023. Avoid caffeinated drinks and foods as well as alcoholic beverages before bed.

Get on the Zenbev track

Taking Zenbev Drink Mix to help get your sleep schedule back on track is one of the best habits you can get into this year. Not only is it the healthiest natural sleep aid, it is easy to take, delicious and will not cause drowsiness, dependence or tolerance. You can stop it easily as soon as you get your sleep schedule back on track. It really is the best over the counter sleep aid as it is totally natural and created by a medical doctor. Combined with taking steps such as those described above, Zenbev Drink Mix is a very healthy habit to take into 2023 and beyond!