WHAT YOU NEED TO KNOW:
- Most of us are sleep deprived, but there may be an easy way to fix your sleeping habits.
- By avoiding things such as, cell phones, caffeine, alcohol, and stress, you may see an immediate increase in the quality of your sleep.
- By keeping the same bedtime routine, and doing certain things during the day or before bed like, taking a hot shower, reading a boring book, napping, exercising, and sun exposure, you will get the 7-8 hours your body needs.
We spend about one-third of our lives in slumberland, but many people complain that they don’t know how to sleep better. Most people require about 7-8 hours of sleep per night in order to function properly throughout the day, but the majority of us don’t get anywhere near that. If you have a tough time falling asleep or you toss and turn in the middle of the night, it’s time to stop counting sheep and turn to this list. Tonight, you’ll be dreaming in no time.
Once you’ve got this sleeping thing down, give a nighttime fat oxidizer a try. While you sleep, Garcinia PM can help you rest soundly by promoting fat oxidation and energy restoration.
Set a Regular Bedtime
Try going to bed at the same time every night to get your body into a sleeping routine. You should also do your best to stay on that schedule on the weekends even when it may be tempting to go and party with your friends. If you want to change your bedtime, help your body adjust by making the change in small daily increments.
Only 2 Things Happen in the Bedroom
Avoid watching TV, eating, and discussing emotional issues in bed. The bed should be used for sleep and sex only. If not, we can associate the bed with other activities and it often becomes difficult to fall asleep. So, keep the pillow talk to a minimum and you will sleep much better.
Take a Hot Shower Before Bed
There’s nothing more relaxing than taking a long hot shower. For this reason, doing this right before bed may help you fall right to sleep. This can also be very beneficial because since you already got the shower out of the way, it will give you up to an extra 30 minutes to sleep in the morning.
Never Go to Bed Hungry or Stuffed
We all know how hard it is to fall asleep on an empty stomach, so make sure you have a nice dinner at least a couple hours before bed. It’s also very important to make sure you don’t overeat before bed, which can cause discomfort as you try to fall asleep.
Exercise Earlier in the Day
Exercising is great for improving your quality of sleep, but only if done at the right time of the day. Exercising raises your core body temperature, increases your heart rate and prompts your system to release a stimulating hormone known as, epinephrine or adrenaline. While these are normal responses to exercise, they can really alter the way you sleep at night if done close to when you hit the sack.
Keep a Sleep Diary
Journaling can help you track all of your sleeping habits, such as what time you go to bed, how long it takes you to fall asleep, how many times you wake up during the night, how you feel in the morning, and also factors like what you ate before bed and what kind of exercise you did that day. By recording all of this information, you will be able to refer back to it to see where you might need to make changes.
Sleep for 7-8 Hours
Sleep deprivation has been linked to higher cortisol levels, which produces more stress. They have also been linked to increased insulin resistance, which can eventually lead to diabetes.
Change Your Diet
Cut out the food and drinks that contain caffeine, such as coffee, tea, soft drinks, and chocolate, by mid afternoon. Make dinner your lightest meal, and finish it a few hours before bedtime. Skip spicy or heavy foods, which can keep you awake with heartburn or indigestion. .
Hold the Wine Before Bed
Wine can have a very positive effect on your body, but only in moderation. Sipping on a glass of red wine every once and awhile can reduce the risk of heart attack and stroke, and promote longevity. This is all great, but not if you’re consuming it just before bed. For most people, sipping on wine is great for aiding in falling asleep, but the second half of your sleep cycle will be greatly affected.
Put Down the Cell Phone Before Bedtime
The artificial light that comes from smartphones or tablets may be what is keeping you up at night. Your body has an internal clock that lets you know when it’s time to fall asleep and wake up. By using these electronic devices before bed you are disrupting that internal system that rules your sleep patterns.
Take Power Naps
These can be very beneficial for bettering your sleep. Dr Nerina Ramlakhan, a sleep specialist at London’s Capio Nightingale Hospital says, “It also helps to unload the brain’s working memory so there is less ‘filing’ to be done at night, which leads to deeper, more restorative sleep.” Don’t over-nap though; try to make sure your naps only last about 20 minutes, and fall between 2 p.m. and 4 p.m.
Get Some Sun
Getting sunlight during the day can help you feel more alert, which, in turn, might help you sleep at night. Step outside and absorb that vitamin D for better sleep tonight!
Turn Down Your Thermostat
For most people, the optimal temperature for sleeping at night is around 65 degrees, so don’t be afraid to crank down the air at night, for a restful night of sleep.
Find Your Comfort Zone
It’s very important to feel cozy and comfy while you sleep. Whether that’s what you’re wearing—like pajamas, or simply sleeping naked—or the type of blankets and sheets you’re using. By changing up what you wear to bed or switching out your mattress, you could better your sleep exponentially.
There are numerous different apps that are made to help you sleep better. Some even track your movements throughout the night and keep track of how many times you wake up. If you’re looking for a better night’s sleep, get techy.
Avoid Stress Before Bed
When you’re come to the last hours before bed, try to do something enjoyable, not something stressful. Before bedtime is a bad time to pay the bills or open mail. It’s a bad time to discuss plans for a wedding or family issues.
Get Some Air on Your Feet
Have you ever spent a night with your feet peeking out of the covers? You were probably making your sleep much better. Our bodies like to be cool during sleep, so getting overheated in bed can make for a restless night. Uncovering a foot or even two is a good way to cool down the body and keep you comfortable while you sleep.
Read a Boring Book
Pick one that has a dull, monotonous, stale topic that’s bound to have your eyelids drooping in minutes. Also, be sure to read from an actual book, not a laptop or iPad, as the lights cue your brain that it’s time to wake up.
Pump Up the Volume
If you are someone who wakes up to the smallest of noises, you can camouflage noise through the use of a sound conditioner. But thanks to technology, you don’t even need to go out and buy one. There are apps like My Noise that offer tons of options, such as white noise and rain falling on a tent, to soothe and keep you sleeping.
Still need some help falling asleep? Then you may want to look into a natural supplement like Getting Sleepy to help you get there.
What is Getting Sleepy?
Getting Sleepy contains powerful sleep enhancing ingredients such as Melatonin, Valerian root, Chamomile Powder and Hops powder. This natural supplement is packed full of a unique compound of ingredients to enhance every part of the sleep cycle. This gentle yet effective formula will help you relax by soothing you to sleep, keeping you asleep, and helping you wake up free of grogginess or other negative side effects.
Try it for yourself!!!