How to get a better sleep tips (2)

3. Wind down and clear your mind

Your residual stress, anger, and worry from your day may make it difficult for you to sleep well or keep you awake. So try to handle stress and maintain a positive outlook.

Some simple relaxation techniques:

Deep breathing: close your eyes, try taking deep and slow breaths, make each breath deeper than the last

Progressive muscle relaxation: start with your toes, then tense all muscles as tightly as possible, then completely relax.

Visualize a peaceful place: close your eyes, imagine a place that is peaceful and calming for you, concentrate on how relaxed this place makes you feel.

4. Improve sleep environment

Keep your room cool, dark, comfortable and quiet

Cool: your bedroom temperature may affect your sleep. Most people tend to sleep better in a slightly cool room (around 18 degree Celsius or 65 degree Fahrenheit) with adequate ventilation.

Comfortable: Your bed should be comfortable. There should be enough space to stretch or turn comfortably. Pick a comfortable pillow and mattress.

Quiet: avoid and eliminate noise from traffic, people, barking dogs. 

How to get a better sleep tips (1)

1. Be smart about your eating and drinking habits

Your eating habits play a vital role in the quality of your sleep. It’s relatively important to take care of what you put into your body in the hours leading up to bedtime.

What to avoid?

- Avoid big or heavy meal before 2 hours leading up to your bedtime. A full stomach may disturb your sleep as your stomach needs to digest so many things. So it may keep you up.

- Cut down caffeine.

- Stay away from alcohol before bed. It may interfere your sleep cycle.

- Avoid drinking too many kinds of liquids in the evening. It causes frequent bathroom trips throughout the night.

Which kinds of nighttime snacks work to help you sleep?

Believe or not but a light snack before bed may promote your sleep. While in some cases, it may it lead to indigestion. So experiment your food habits to decide your optimum evening snacks

You may try:

- A banana

- A small bowl of whole-grain with low sugar cereal

- A half of a turkey sandwich

- Granola with yogurt or milk.

2. Do regular exercises

Exercise elevates your body temperature, speeds up your metabolism, and stimulates activating hormones. Regular exercises may keep you feel less sleepy during the day. It increases the amount of time that you spend in the deep. And even light exercises such as walking for 10 minutes a day may improve your sleep quality.

This is not a quick fix as it may take several months of regular exercise before you can experience full sleep effect.

The right time to do exercise is in the morning or afternoon. You should try to finish workouts at least 3 hours before your bedtime. Exercising too close to hours leading up to bedtime may have bad effect on your sleep.

Some very first things

If you have a whole day of hard-working like hell, all you need will absolutely be a damn good sleep. However, things are not that kind of easy. You come back home, land in a soft bed but can’t fall asleep. That’s really a dilemma. Sleep is the cure for your daytime fatigue. And what really matters is its quality, not just the quantity. So my blog with loads of tips will help you optimize your sleep to the fullest so you can get a better sleep for your new day full of energy.