1. SKIP THE PM POUR

Alcohol acts as a diuretic, meaning that your sleep may suffer from frequent nighttime toilet trips. If possible, skip the wine, beer, or cocktail altogether. If not, be sure to finish your last sip 3-4 hours before bedtime.

2. BEWARE OF THE BLUELIGHT

The light emitted by a cellphone or computer may disrupt your sleep cycle. Studies have shown that so-called “bluelight” reduces the quality of sleep, robbing you of sleep even as you dream. Banish all electronics from the bedroom, or place them in bedside drawers to mask the bluelight.

3. DON’T GO TO BED STUFFED, OR STARVING

Eating too much too soon before bed can leave you tossing and turning as your body digests your last meal. Additionally, the natural increase in blood sugar that occurs after eating may leave you wide-awake. On the other hand, going to bed too hungry may prevent your falling asleep – a rumbling stomach is by no means a ticket to dreamland.

Your best bet is to eat dinner and save enough room for a small snack before bed. Aim for no more than 150 Calories, and focus on easy to digest foods, such as a banana or a slice of toast.

4. STICK TO A SCHEDULE

Aim to go to bed and wake up at the same time each day, if possible. If you fail to establish a consistent sleep pattern, you’re robbing your body of the opportunity to create the natural physiological pattern (circadian rhythms) that releases the appropriate cues and hormones for sleepiness and wakefulness.

Essentially, if you go to bed and wake up at different times each day, your body never knows when it should be awake, and when it should be asleep. The result? You risk being wide awake when you should be sleeping, and drifting off when you should be wide-awake.

5. USE BLANKETS, NOT A HEATER

The temperature of a room is an important determinant of sleep quality and quantity. Ideally, your room should be no warmer than 70 degrees. While it’s ok to use blankets, it’s best to have the ambient room temperature between 64-70 degrees to ensure a good night’s rest.

6. USE OXYREM FOR A DEEPER SLEEP

OxyRem by EHPlabs is an advanced sleep formula that promotes REM deep sleep and is also a non-stimulant thermogenic fat burner. Sleep quality AND duration go hand in hand, so OxyRem will help you sleep better and deeper, so you optimally recover while you sleep and wake up feeling energetic and rested.

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