We all know how important sleep is and how good we feel after waking up from a restful night’s sleep. Getting a good night’s sleep is easier said then done. Between finding the time and winding down from a busy, stressful day, there are plenty of obstacles in the way. Try these easy tips for better sleep. They will help you wind down, relax, and get ready for bed leaving you feeling refreshed and ready to tackle the day in the morning.
17 Easy Tips For Better Sleep
1. Stick to a regular sleep schedule
Aim to fall asleep and wake up at about the same time even on weekends. Sticking with a sleep pattern will keep your body’s internal clock on track.
2. Create a bedtime ritual
Start winding down an hour before you would like to be asleep. Practice some relaxing rituals to prime your mind and body for sleep.
3. Manage stress
To help keep you mind from racing about all the things you need to get done, write a to do list for the next day before drifting off to sleep.
According to a National Sleep Foundation Survey, regular exercisers reported getting the best sleep. Just try to end workouts a couple of hours before bed.
5. Power down before bed
Blue light emitted by electronics an interfere with your sleep cycle. Power down TVs and computers, avoid looking at your phone an hour before bedtime.
6. Don’t eat heavy food late at night
Digesting a heavy meal late at night may disturb your sleep. Try to stop eating after 8pm or little yourself to small, easy to digest portions.
7. Limit alcohol before bed
A few drinks before bed may make it easier to fall asleep but you will sacrifice the quality of your sleep. When the buzz wears off in the middle of the night, you are more likely to wake up.
8. Drink bone broth
Bone broth contains glycine, an amino acid that has been shown to improve sleep quality and improve cognitive function the next day.
9. Practice gratitude
Before drifting off to sleep, list 5 things you are grateful for. Ending the day with gratitude will put your mind at ease, making it easier to fall asleep.
10. Use the right pillow
The right pillow should fill the gap between your head and neck and the mattress. Select a pillow that provides adequate support and is appropriate for your preferred sleeping position.
12. Limit caffeine in the afternoon
Caffeine stays in your system longer then you may think. To avoid caffeine interrupting your sleep, stop consumption early in the afternoon.
13. Keep it cool
Our body temperature follows a natural heating and cooling cycle throughout the day. Body temperature natural drops in the evening. Helping to keep your body at this lower temperature can encourage deeper sleep.
14. Deep breathing
Slow your heart rate and relax your body with some deep breathing prior to bed. Try breathing in for a count of 4 and exhaling for a count of 8. Repeat five times or until your heart rate slows and you feel relaxed.
15. Take a warm shower
A warm shower raises you body temperature but once you step out of the shower, your body temperature quickly lowers mimicking the natural lowering of body temperature during the evening and priming your body for a good night’s sleep.
16. Enjoy a cup of tea
A warm cup of chamomile tea can help relax nerves and muscles making it easier to fall asleep.
17. Read a book
Reading lowers stress levels which can help you drift off to sleep.
Now take your good night’s sleep and turn it up a notch with these simple tricks to Waking up Looking and Feeling Amazing.