13 Tips for Better Sleep
13 tips for better sleep
A good night’s sleep is just as important as a healthy diet and exercise. Research shows that poor sleep can have negative effect on your hormones and brain function. Having a good night sleep can help you eat less, exercise better and all around be healthier.
Create a Restful Environment
Make sure your room is quiet, dark, relaxing and on a comfortable temperature. External noise from traffic can cause poor sleep also.
Be Consistent
Try to go to bed at the same time each night and get up at the same time each morning; even on the weekends.
Pay Attention to What you Eat
Avoid large meals, caffeine and alcohol before bedtime. Also, avoid going to be hungry. That might keep you up as well.
Exercise
Get some exercise. Being physically active during the day can help you fall asleep faster at night time.
Reduce Blue Light Exposure at Night
Blue light is emitted from devices such as TV, phones, laptops and ipads. Ways to reduce blue blights:
- wear glasses that block blue light
- stop watching tv or iPad 2 hours before bedtime
- install an app on your phone or iPad that blocks blue light
Don’t Consume Caffeine
Don’t consume caffeine late in the day. Caffeine can enhance focus and energy; making it harder to fall asleep. Caffeine can stay in your bloodstream for 6-8 hours. Stick with decaf if you crave one late in the day.
Reduce Naps During the Day
Long or irregular naps during the day can negatively affect your sleep at night. Some studies actually show that sleeping during the day can actually make you sleepier. Studies show that naps lasting 30 minutes or less can help enhance daytime brain function. Longer naps can harm your sleep and health.
Take a Melatonin Supplement
In some studies, taking 2mg of melatonin before bed helped improve sleep quality and energy the next day, and help fall asleep faster. Start with a low dose to assess your tolerance and then increase it slowly as needed.
Don’t Drink Alcohol
Having a couple of drinks at night can negatively affect your sleep and hormones. Alcohol can cause or increase the symptoms of sleep apnea, snoring and sleep patterns. It also can alter your body’s normal circadian rhythm.
Set your Bedroom Temperature
Increased body and bedroom temperature can decrease sleep quality and increase wakefulness. Around 70 degrees seem to be the most comfortable temperature for people. I keep my bedroom at 70 degrees. If it is any higher I will toss and turn and night.
Relax and Clear your Mind
Some ideas to help relax are reading a book, taking a hot bath, yoga/meditation and deep breathing.
Take a Hot Bath/Shower
This can help improve overall sleep quality. Studies show taking a hot bath 90 minutes before bed can help improve sleep quality and help people go into a deeper sleep.
Don’t Drink Liquids Before Bedtime
Excessive urination at bedtime can affect sleep quality and duration. Hydration is important for your health but it’s smart to reduce your fluid intake late in the evening. You should use the restroom before going to bed can decrease your chances of waking up during the night.
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