Sleep better is one of the basic and most important for healthy life. We already post an article on Health and Fitness Tips
before. Good sleep strategies are essential to deep, restorative
sleep. Getting a good night’s sleep is one of the most important things
you can do for your overall health and well-being. It gives your body
time and energy to recover from the day’s stresses, and to stay sharp
and focused each day. Without it, our bodies and our minds operate at
progressively lower levels. We’ll show you how to make the most of a
night, and get the sleep better you need. Here are our top 10 Best Tips
to Sleep Better, faster, getting quality rest, and waking up easier in
the morning.
Top 10 Best Tips to Sleep Better.
Take a Deep Breath
Yoga is one of the 10 Best Tips to Sleep Better
Many outside
factors can contribute to overall sleep problems, including stress,
certain illnesses, or short-term post-traumatic stress. Have there been
any recent events or changes that have been troubling or otherwise
preoccupying you? This issue may be following you subconsciously and
interfering with your sleep.
Morning Exercises
The best time to prepare for a good night’s sleep is the first thing in
the morning. Exercising in the morning can help deepen your sleep and
make sure you fall asleep quicker, according to a study by the National
Sleep Foundation. If you aren’t much of an exerciser, there’s no better
time than now to upgrade your health and fitness routine than now.A day of physical exertion (such as taking a run or a swim) or better yet, regular exercise, can make for deeper and more restful sleep. Don’t exercise right before bed to help you get to sleep; while it tires out your muscles, it also boosts your heart rate and makes you even wider awake. Give your body time to cool down, and for you to re-hydrate so consider about 2 hours before bedtime as a cutoff for exercise.
Black Out
10 Best Tips to Sleep Better
Even the smallest
amount of light can disturb slumber. That means TVs, computers, and even
hallway lights should be switched to the off position until you’ve
landed safely on the other side of morning.
Eat Better & Balance
10 Best Tips to Sleep Better
What you eat can
greatly affect how you sleep, even during the early half of the day. Eat
breakfast first thing in the morning to sleep better at night. After
eating well throughout the day, avoid eating spicy or junk foods at
night, and instead choose something that will help you drift off. Heavy
eating or drinking before bed increases your chances of indigestion or
frequent trips to the bathroom. A light dinner about two hours before
bedtime can help you sleep more soundly.
Set a Bedtime
10 Best Tips to Sleep Better
Go to bed and get
up at the same time every day, even on weekends, holidays and days off.
You set an alarm to get up every morning, but punctuality for going to
bed is just as important. While you don’t have to set a nightly alarm,
pick an hour for shutting down every night and stick to it—on weekends
too. Your body needs routine.
Get Comfortable
10 Best Tips to Sleep Better
Create a room
that’s ideal for sleeping. Often, this means cool, dark and quiet.
Consider using room-darkening shades, earplugs, a fan or other devices
to create an environment that suits your needs. Mattress and pillow can
contribute to better sleep, too. Since the features of good bedding are
subjective, choose what feels most comfortable to you. If you share your
bed, make sure there’s enough room for two.
No Smoking, Drinking and Caffeine
A night of debauchery every now and then is fine but don’t make a habit
of a glass of wine and a smoke before bed. Alcohol and nicotine are
stimulants that can not only keep you wide-eyed, but also interrupt a
peaceful night’s sleep. It’s fine that you can’t get through the day
without your morning latte, but make it a rule that no caffeine touches
your lips after sundown.
Perfect Amount of Sleep
Many of us try to sleep as little as possible—or feel like we have
should. Not everyone needs the same exact amount of sleep, but with a
little trial and error, you should find your sweet spot pretty easily.
Count back 7.5 hours from when you need to wake up, and make sure you
get to bed at that time—then adjust accordingly. The quality of your
sleep directly affects the quality of your waking life, including your
mental sharpness, productivity, emotional balance, creativity, physical
vitality, and even your weight.
Sleeping Position
10 Best Tips to Sleep Better
What position do
you sleep in? A new study found that sleeping positions affect
personality and sleep as wel, by determining how we feel when we wake
up. You may not realize it over the course of the night, but your
sleeping position could not be great for your body—or the quality of
shuteye you get. Find out which sleeping style is best for you, and make
a conscious effort to fix it when you go to bed, and you’ll wake up
feeling more refreshed in the morning.
Take a Bath
10 Best Tips to Sleep Better
Taking a hot bath
before bed can help induce sleep. This is because your body temperature
has a strong influence on how fast you fall asleep. A night’s sleep is
normally proceeded by a slight drop in body temperature and scientists
have established that this drop in temperature tells your body to go to
sleep. Exaggerate that effect with a toasty bath or shower then lie down
and let your body heat get low.
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