Today’s lifestyle of fast living and rush hour days disrupts our daily natural habits witch often results with difficulties falling asleep. This can cause many serious health conditions such as obesity, heart disease, high blood pressure and diabetes. Here are 16 ways to improve your sleeping regime, and your health too!
“When I can’t sleep, I count sheep. The only bad thing about that is, it’s a two hour drive to the nearest sheep farm” – unknown author
During the day
- Workout everyday
Daily exercise is beneficial for our overall health. It helps us reduce stress and also improve our sleeping. But remember, during exercise our adrenaline grows higher, so make sure you don’t exercise 3 hours before you go to bed.
- Restrict the intake of some beverages
To improve your sleeping you should stay away from alcohol and caffeine. Also, consuming too much water before bedtime can cause toilet visits in the middle of the night.
- Avoid naps
If you are exhausted during the day, change your nap routine with outdoor walks and fresh air. Naps make it hard falling asleep at night, especially if they are longer than half an hour.
During the evening
- Light dinner
Consuming heavy meal in the evening can cause hard time for our digestive system in late hours, which will probably end up with difficulties falling asleep. On the other hand, going to bed hungry can have the same effect. Best choice is to have some light snack before bedtime.
- Turn off all your electronic devices
Spending time on computer and TV before bedtime will increase your brain activity, which results with another sleepless night. To clear your mind, turn off all electronic devices couple of hours before bedtime, and if it’s possible try to remove them from your bedroom.
Improve you bedroom atmosphere
- Cool room
When the temperature in our bedroom is lower, the chances for easier falling asleep are greater. Studies show that the ideal room temperature for sleeping is 65 degrees.
- Dim the Lights
Prepare your room to be as dark as possible, because even the smallest amount of light disrupts your sleeping hormones. Eye mask can help in this case.
- Eliminate noise
The best thing you can do to improve your sleeping, is to make your room quiet from any disturbing noises. Some people prefer listening calm sounds before falling asleep, such as ocean sounds, rainy sound or white noise.
The smell of lavender, vanilla, sandalwood and marjoram will help you relax, calm and prepare for better sleeping. Apply some of these scents on your pillow or in the air and see the difference.
Quick Fall Asleep Routine
- Regular bedtime
Going to bed at the same time every day, will develop a sleep time routine that will set your body and your circadian rhythm to fall asleep easier.
- Warm bath before bedtime
Take a warm bath just before going to sleep. It will relax your body muscles and increase your temperature. Sleeping in cool room will lower your body temperature, and help you fall asleep faster.
- Warm Milk or Tea
Taking one glass of warm milk or herbal tea before bedtime will help you relax and make you sleepy and calm.
- Read a book
Take a boring or entertaining book (stay away from self-help or stimulating books). This way, you will forget about your problems during the day.
- Stretch your body
Doing yoga or some simple stretches before bedtime will help you relax and reduce muscle pain and aches.
- Clear your mind
Visualize yourself in happy and peaceful place such as clouds, field, garden or beach. This way you will clear your mind from any anxious thoughts.
- Quality bedding and sleep position
We spend about one third of our life in our beds, so taking some quality bedding’s and comfortable sleep wearing is the right investment. Also, look out for your sleeping position. Usually side sleeping positions are considered as more comfortable, but it’s up to you which position is most suitable for your body.