It’s very important that you sleep at night. Your body needs to pick up fuel and rejuvenate for the next day. You want to be at your best for the ambition you carry throughout your tasks. However, you just can’t seem to get a good night of sleep. We’re here to assist you on that, by providing you ten tips to help you sleep at night.
1. CUT THE SUGAR INTAKE
Too much sugar can be a bad thing for two reasons: your health and your sleep. It plays a significant role in the development of your life. It’s worse to drink it at night as it just makes you hyper, makes you wide awake and this just leads to episodes of insomnia. Make an effort to cut out all sugar by around 5pm. This gives your body a few hours to metabolize the sugar before you jump into bed and helps prevent it keeping you awake.
2. Reduce irregular or long daytime naps
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.
In fact, in one study, participants ended up being sleepier during the day after taking daytime naps. Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality.
3. LOWER THE CAFFEINE
Not only does too much sugar effect your sleep, but so does caffeine. Caffeine is a stimulant, which is why so many people drink it first thing in the morning – to wake them up! This is the last thing you want when you’re trying to get some shut eye. Try to avoid all caffeine in the evening and stick to water.
4. Don’t drink alcohol
Having a couple of drinks at night can negatively affect your sleep and hormones. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns.
5. MORNING EXERCISE
When you get your heart puming and your blood circulating in the morning, you’re preparing your body for the day ahead and it also helps to put your mind to rest at night, along with your body. Fast walking or running are two of many effective ways in which you can get your heart pumping. Try it out and do some exercise during the day. You’ll notice a difference in the evening, for sure.
6. Optimize your bedroom environment
Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep. These factors include temperature, noise, external lights, and furniture arrangement.
7. CONSUME FRUITS
Consuming fruits can be a great way to ensure a good night of sleep. Bananas contain melatonin which is a hormone that helps reduce alertness, cause sleepiness and maintain control of your sleep and when you wake up. Adding this to your appetite craves, can really make a difference in your sleeping cycle.
8. HERBAL TEA
Chamomile and valerian play a huge role in fighting against insomnia. It’s more of a natural remedy and sleep aid. Not only does it help with your sleep, it can help ease your mind and relax you during the night. Try it tonight if you can; hopefully you’ll notice a difference.
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9. READ BOOKS
Along with your herbal tea, you can grab a book and read a little. The words that scramble evenly throughout the pages of the book, can put you in a relaxed state of mind, preparing your body and mind for sleep. It’s a great way to get your mind off every day stress and sink into the story you’re reading.
10. LEAVING ELECTRONICS OUT OF THE SLEEPING ZONE
Electronics are used more than ever in some of our lives. However, we must know when to call it quits and put them away. Electronics (such as tv, phone, stereo) should not be on or near you – as you’re trying to get sleep. This rule strongly applies to TV’s and cell phones, for the light can cause you to stay up and applies distractions methods that you’re unaware of. It’s also been shown that phones give off a small amount of radiation, meaning if you sleep with your phone under your pillow, it could have an impact on your sleep.
In conclusion, Sleep plays a key role in your health. One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults. Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.
If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.
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