Sleeping well is one of the most important issues for our mental and physical health. According to the research, a human body needs approximately 8 hours of sleep per day. We have compiled some tips for you about how to get better sleep. These tips will help you with a restful night.
Disconnect and unplug from anything work-related. Even better, stay away from anything with a bright screen. Save the Netflix binge for weekends. Instead, opt for the traditional paperbacks. If you’re not the reading type, take the time to incorporate mindfulness into your routine to de-stress by meditation or reflection by writing.
2Stick to Your Bedtime
Erratic sleeping patterns cannot be good for you. A regular sleep schedule is recommended to help you take control of your internal clock and get enough sleep. By sticking to a bedtime, it will be easier to fall asleep and to wake up without an alarm clock. Sounds like a win-win situation to us!
3To Snack or Not to Snack
Eating before bed is controversial because experts say it leads to weight gain. If you’re getting the munchies, don’t go for the chocolate bars or chips. Instead, go with something light.
- Peanut butter and wheat toast
- Cheese and crackers
- Cereal and banana
- Nuts and dried fruit
- Greek yogurt
4Make Your Bed Solely For Rest
Avoid using your bed as your office. The brain will mistake the bed as a place for work which will make falling asleep harder. Keep anything work-related away from the bedroom to strengthen the mental association between the bedroom and sleep.
Don’t work out before bedtime because the adrenaline will keep you awake. However, exercise in the day boosts sleep. It improves sleep quality because physical activity increases time spent in REM sleep. Exercise also increases the duration of your bedtime. Other than that, the perks of exercise include relieving stress, anxiety and sleep disorders like insomnia.
Going for that glass of wine to loosen up before bed is not the best idea. Instead, have a glass of water that’s enough to keep you hydrated but not too much to send you to the bathroom every few hours. If your taste buds are craving for something with more flavors, try out these drinks:
- Cherry juice
- Passionfruit tea or chamomile tea with honey (90 mins before bed)
- Milk (90 mins before med)
- Coconut water
- Lemongrass tea
7Don’t Look at the Clock
Looking at the clock in frustration will stress you out and do the opposite of helping you sleep. The clock is a wake prompt so it heightens your arousal level and ruins your sleep. After setting an alarm, hide your clock and resist the urge to peek.