1. Be active
Lack of exercise is one of the leading causes of health issues and lack of sleep in many people today. Staying active by engaging even in the simplest forms of exercise, such as brisk walking, swimming, jogging, or even taking the stairs, can go a long way in boosting your sleep quality and overall physical fitness. According to research, exercising during the day makes it easier for one to sleep soundly at night. It also helps prevent hormonal imbalance, allowing the body to produce sleep hormones (e.g., melatonin) towards bedtime. Experts, however, recommend exercising in the morning and never too close to your bedtime for the best results.
2. Drink a glass of juice before sleep
Before you go to bed, make sure to drink a glass of orange juice or any other citrus fruit. Citrus fruits provide an extra dose of vitamin C during the night, which is essential for collagen production. To make healthy and delicious juice at home you need a powerful juicer. You can check the Epicjuicers site to find some best deals on different types of citrus juicers.
3. Only use the bedroom for sleep and sex
The bedroom should be your sanctuary when looking for some quiet time and sleep, not your work area. It would thus be advisable to reserve the bedroom for intimacy and rest, nothing more. Never respond to emails, watch the TV, or answer phone calls when in the bedroom. Your mind will thus start perceiving the bedroom as a place to relax and sleep whenever you walk in.
4. Ensure the bedroom environment resonates peace and tranquility
Make an effort to create a relaxing atmosphere in the bedroom. Consider investing in blackout curtains, smooth silk, and a comfortable bed, for that matter. Here are the best mattresses for fall 2021. Your bedroom temperature should also be at least 5 degrees lower than the average room temperature.
5. Create a sleep ritual
Create a habit of engaging in activities that help the body and mind to slow down and relax. You can start by drinking some warm milk, taking a bath, dimming the lights, and listening to relaxing music just before bedtime. Be sure to follow this routine to the letter every day to prepare your mind and body for bedtime.
6. Avoid eating too much
While it would be a bad idea to go to bed on an empty stomach, you shouldn’t overeat just before bed either. Going to bed on an overly full stomach can be and is uncomfortable and increases the risk of indigestion and heartburn. Have your supper at least 4 hours before bedtime, and only have light snacks (fruit or milk) if you have to.
7. Limit your caffeine and alcohol intake
Alcohol and caffeine have one thing in common; they are stimulants. Eating or drinking anything with caffeine in it (cola, chocolate, coffee, tea, etc.) a few hours before bedtime will only make it harder to get sleep. Alcohol will trigger increased dehydration and repeated trips to the bathroom, while acidic and spicy foods will give you heartburn. Limiting caffeine to morning hours or quitting it all together should give you a better chance of beating insomnia and sleeplessness.
8. Learn to manage stress
Although it might be hard to avoid stress, it is important to keep it under check. Don’t let those unpaid bills, work pressure, or the rising cost of living deprive you of sleep. There are plenty of ways in which one can handle and manage stress. Some of the simplest ways to manage stress are to wind down before going to bed, doing yoga, or even deep breathing exercises. You can also take a neck and shoulder massage to reduce your stress. However, it is suggested to seek professional help if slowly sliding into depression.
