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.