Sleeping is not only enjoyable but also necessary in order for our bodies and minds to function properly. Restless nights can not only lead to some crappy mornings, but also a number of physical and psychological issues over time. If your bedtime often results in hours of tossing and turning, unable to “shut off”, here are some things you can consider:

Put your phone away

There’s a reason why most of us prefer to sleep in complete darkness or at the very least, dim lights. Studies suggest that the bright blue light coming from your smartphone and other devices like laptops, TVs, etc. interfere with the brain’s production of melatonin, the hormone that signals your body when it’s time to sleep. By staring into a screen, you might be confusing your brain into thinking it’s still daytime and thus, staying up longer than you might intend to, so shut off your phone, and give your brain the time to do its work.

Watch your light exposure

Your body has an internal clock, also known as your circadian rhythm, which can be affected by your light exposure. Studies suggest that daytime bright light exposure can improve the quality and duration of sleep, as well as the time that takes to actually fall asleep. And as we previously mentioned, overstimulation by artificial nights can interfere with the brain’s production of melatonin and thus affecting your natural clock. Make sure you are getting adequate sunlight, ideally as soon as you wake up, and ensure that the environment you are sleeping in is as dark as possible, and free of blue light exposure.

Keep your room cool

Although sleeping with a heather on can be comforting, especially this time of the year, it’s best to keep your space cool in order to have a better night’s sleep. The Harvard Medical School, suggests keeping the temperature “comfortably cool” somewhere between 60 and 70 degrees.

Avoid stimulants in the afternoon

That cup of coffee after lunch might feel necessary to get you through the day, but it might backfire later on. As you probably know, caffeine is a stimulant and can keep you up tossing around at night. It is recommended to avoid caffeine (coffee, tea, chocolate, sodas, etc.) four to six hours before time, in order to allow your brain to shut off.

Exercise, but not right before bed

Although exercise has been proven to improve your health and sleep, doing it right before might be interfering with your sleep schedule, due to the increase of hormones like adrenaline and epinephrine during exercise. Like caffeine, it can be a stimulant, so try to get your workout in earlier in the day.

Set a schedule

Waking up and going to sleep around the same time aide your internal clock and will likely increase your chances of a good night’s rest. Stick to this routine even on the weekends as much as possible, to avoid that “hangover” feeling when waking up on Monday mornings.

If all else fails, consult with your doctor. While a sleepless night can be normal here and there, long-term sleep deprivation can have some serious effects on your mental and physical health. There are many supplements and treatments that can aid and correct particular issues you might be experiencing.

The post How to sleep better, according to science appeared first on RG Magazines.

Oprah’s SuperSoul Conversations

This soul searching and tough provoking podcast delivers insight and inspiration from special guests like Jordan Peele, Stephen Colbert and Salma Hayek, just to name a few. The fact that Oprah hosts this podcast is reason enough to listen to it, but beyond that, this is something to listen to when you’re in need of recharging.

Second Life

If you’re looking for some career inspiration, look no further. Hillary Kerr, goes through the career journey her guests have gone through. From advice, struggles, unique anecdotes and even total career changes, this is a look into how many different roads there is to success. Bermuda’s very own Shiona Turini was recently a guest on the podcast, what better episode to start with? 

Small Doses with Amanda Seales

Self-described as “smart, funny and black”, Amanda Seales tells it like it is every week on her podcast. It feels like having a (very opinionated) conversation with a friend, discussing the side effects of everything from trivial to very serious issues. This is the type of podcast you want to listen to while cleaning your house, or during your morning commute.

Completely Obsessed

Comedian Brent Sullivan takes on a hilarious and light-hearted approach to anything and everything you can think of, from serious topics, to pop culture, to trivial issues and even cults. Much like having a conversation with a friend over drinks, and perfect for when you’re not feeling the same playlist you’ve been listening to for the past 3 years.

Dear Franklin Jones

Storytelling seems to be on the rise in the podcast world, and “Dear Franklin Jones” is one you’ll want to listen to in one sitting, much like a book that you can’t seem to put down. It details the story of Jonathan Hirsch and his peculiar upbringing. While growing up, his family followed and worshiped a controversial spiritual leader, Franklin Jones, whom many considered a cult leader. This is a very interesting story, and a very different type of podcast to get into if you’re not reading feeling the “radio-show” style of podcasting.

Are you into podcasts? Let us know!

The post 5 Binge-worthy podcasts to listen to appeared first on RG Magazines.