While exercising regularly and eating right are crucial to leading a healthy lifestyle, you cannot underestimate the power of a good night’s sleep. With today’s ever-busy and stressful world, however, most people find it hard to fall asleep or maintain a steady, quality sleep. The following guide brings together ten best tips on how to get a good night’s sleep and wake up feeling rejuvenated and well-rested.
#1. Cut Down Coffee Intake Hours Before Sleep
Sure, a good cup of joe will get your brain revving at optimal speed in the morning. But, taking caffeine three hours before retiring to bed is a big no-no. The problem is that the presence of caffeine doesn’t allow your body to cleanse itself, putting off sleep. Instead of coffee, try non-caffeine drinks such as water or freshly squeezed glass of juice.
#2. Create a Sleeping Calendar/Schedule
Here’s the thing most people don’t know: a regular sleep routine can do wonders for your body system. When your biological clock gets accustomed to the routine, your body will automatically know when to go to sleep and when to wake up.
#3. Try All-Natural Sleep-Inducing Supplements
There are several supplements out there that have been found to induce quality sleep. They include:
- Glycerine amino acids which can enhance your sleep quality
- Biloba, a 100% herb that supports relaxation, staves off stress and improves sleep
- Magnesium supplements which spruce up sleep quality and induces relaxation
- Lavender, a potent herb that induces the sedentary-like and calming feeling that promotes good night’s sleep.
#4. Embrace the Habit of Regular Exercising
The inherent benefits of frequent exercise are vast. It helps you lose weight, uplifts your mood, and is good for circulation and heart health. But, did you know exercise can help you sleep at night like a baby?
Exercise regulates metabolism, the flow of energy, and induces production of happy-making hormones such as dopamine and serotonin.
Tip: Avoid intense workouts a few hours (4 hours recommended) before bedtime.
#5. Eat A Healthy Diet
You don’t need to be reminded about the different bonuses of eating right. By loading up on good fats (perhaps omega-3), veggies, fruits, whole grain, functional protein, vitamins, and minerals, you’ll keep all your body systems running without any hitch.
Try salmon, chamomile tea, almonds, kiwi, lavender, walnuts, and cherry juice; these foods are excellent for a good night’s rest.
#6. Drink Warm Milk, Not Alcohol
Keep off alcoholic drinks before bedtime - they can disrupt your sleep pattern as well as decrease nighttime melatonin, which is essential for a sound sleep. Instead, wash down your dinner with a glass of warm milk.
#7. Prep Your Bedroom to be Sleep-Friendly
Infuse your bedroom with elements that encourage you to fall asleep. This could be different for different people. Think of the optimal temperature, choice of favorite colors, furniture type, mattresses, an external source of lights, and noise factors to name a few.
#8. Wind Down the Day with a Calming Bath
Several research studies have revealed that taking a relaxing bath before bedtime can help you fall asleep quicker and enhances overall sleep quality. More specifically, taking a hot shower does the trick.
#9. Reduce Smoking
Nicotine, just like caffeine, is a potent stimulant that can keep you awake for hours on end. The problem is that withdrawal effects can also hamper sleep patterns.
#10. Practice Meditation and Yoga
Yoga and meditation are two indispensable ways that can help relax your muscles and clear your mind. Also, the two practices have been found to encourage production of happy-making hormones like serotonin which induce deeper, more calming sleep.
