When it comes to improving sleep quality, you have a lot of control. There are many things you can do to improve your sleep quality. These things can help, especially if you’re a person who suffers from insomnia, wakes up often during the night, or has other sleep issues. Depending on the underlying causes of your sleep disorder, one or more of the following tips might prove to be a permanent solution for you.

Keep a Routine

Those who go to bed at the same time each night and rise at the same time every morning often don’t even have to use an alarm clock. Your body has a natural internal clock called a circadian rhythm. The circadian rhythm modulates things like brain wave activity, hormones and even cell regeneration. If you get into a routine with your sleep and wake times, your circadian rhythm has a chance to work the way it’s supposed to, which will likely help you fall asleep easier and stay asleep longer.

Exercise Regularly

Of course, it will be easier to get to sleep if you’re tired. One of the ways you can induce tiredness is simply to exercise regularly. Don’t exercise too close to bedtime, though. Doing so could invigorate you instead of making you sleepy. Regular exercise simply keeps you healthy overall, so that your body has a natural response to nighttime, including sleeping soundly. Aim for 20-30 minutes of exercise at least three times a week. If you’re new to exercise, start with something light and easy, such as brisk walking.

Take a Supplement

Certain supplements are formulated specifically to help support sleep. For example, AOR’s Ortho Sleep contains a vast assortment of sleep-inducing ingredients, like melatonin, which your body uses to signal that it’s time for sleep. L-theanine helps support the process where the brain waves relax during the sleep cycle. GABA (gamma aminobutyric acid) is a neurotransmitter inhibitor that helps people sleep. In fact, it’s commonly used in sleeping pills. Valerian root is a natural herb that has a calming effect, readying the body for sleep. As you can see, AOR’s Ortho Sleep is ideal for ensuring you have all the help you need for improving sleep quality.

If you do all these things, you’re likely to get better sleep each night. Take steps now to ensure your sleep leaves you waking refreshed each morning! For more assistance with issues related to sleeping, please contact AOR today.

Source 

https://www.helpguide.org/articles/sleep/getting-better-sleep.htm 
https://www.ncbi.nlm.nih.gov/pubmed/11983310 
https://www.lifeextension.com/magazine/2006/1/report_theanine/page-01 
https://www.webmd.com/vitamins/ai/ingredientmono-870/valerian

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