7 Simple and Effective Ways to Improve Your Sleep Today

Staying at home for a long period of time may be torturous for many people. This may blur the line b to improve sleep quantity and quality in order to maintain a healthy immune system.

We all know that sleep is an important aspect of maintaining our body's proper function. Sleep recovers the brain and regulates hormone levels. Most scientists claim that people who are sleep-deprived, have a weakened immune system. By doing certain things you can optimize your sleep and protect yourself from any virus. Here is a list of seven easy and effective ways to fix sleep schedule:

1. Consider Home Workouts
Your trouble sleeping may be linked to your low activity levels. Even if you tried an at-home workout and think this is not an option for you, try a different workout. Lifting weights is not the only option for more physical exercise, you also can try dancing, yoga, stretching, or just taking a walk outside. Just make sure you're doing your home workout long enough before going to bed. Physical activity will also help you fight COVID-induced anxiety.

2. Take Supplements That Can Improve Your Sleep
Supplementing with magnesium and melatonin can help you improve both sleep quality and quantity. Moreover, low levels of magnesium are connected with low melatonin production. Melatonin is one of the most essential hormones for sleep. Contact your primary care physician to choose a supplementation plan that fits your needs.

3. Improve your diet
While we stay at home, we need to support our immune system. Another effective way to maintain overall health is by your improving diet. Try to add foods rich in vitamin C (oranges, grapefruits, red and green peppers, broccoli, and strawberries), vitamin E (wheat, germ oil, almonds, sunflower seeds, hazelnuts, and peanut butter), zinc (oysters, baked beans, cashews, raisin bran, and chickpeas), carotenoids (carrots, kale, apricots, papaya, and mango), omega-3 fatty acids (tuna, salmon, sardines, flaxseed, and walnuts), and probiotics (sauerkraut, kimchi, and kombucha) to your diet. As you see, you have a big list of foods to choose from. A healthy diet will also help you keep in shape during isolation.

4. Check your caffeine intake
Coffee lovers at risk for drinking more caffeine while working from home than during their normal routine. If you have sleep problems and you consume any amount of caffeine, your best bet is to begin to gradually taper your intake.

5. Engage in meditation
Meditation can help you get some of the benefits of a bit more sleep. Try to devote 20 minutes to do a meditation in order to give your body and mind a chance to rest and recover as well as be able to fight stress. You can start with as little as 5 minutes and work your way up.

6. Make a sleep playlist
According to various studies, listening to music can promote sleep quality and it can even help fight insomnia in adults. Choose soothing tunes with slower tempos to ease you to a sleepy place, and use them to set the tone for tuning your brain to bedtime.

7. Be mindful of screentime
During this social distancing, we're probably all spending more time staring at our screens. But turning off the screens at least an hour before bed will help you enhance your sleep. Staring at the screen at night acts like taking a shot of espresso.