Can’t sleep, can’t function, how the hell did I get to this junction? Seriously though, you know your body needs a good night sleep to have a productive, happy and healthy day, but you can’t seem to form good sleeping patterns. For a more conscious mind and an active day, the average adult should sleep between 8 to 12 hours a day. Doesn’t that sound fabulous? Well, if you’d like to try to get at least 8 hours of restful sleep, here are some tips help you look and feel your best.
Sleep tight, stay bright:
So, the first step in getting a better night sleep is to develop a healthy routine. You can do this by going to bed at a specific time every day and make sure to use an alarm so you can wake up at a specific time. Don’t just do it for a couple of days, try and stick to a regular routine. Your body will soon learn the pattern and you will find yourself falling asleep earlier and waking up more rested.
Try doing some exercises and a little bit of yoga in the morning and the evening before bed will help you release all the stress and negativity from your life and assist in improving your sleep cycle. It’s even better if you get a lengthy workout at some point in the day, but not too late at night.
Turn off your phone and try earplugs:
Your beauty sleep’s biggest enemy is your mobile phone as it’s the most common thing people are using before bedtime these days. Mobile phones, laptops, TVs and all other such electronics keep people awake at night because of the blue wavelengths emitted from them. You can probably imagine how sleep deprivation has increased over many years as more lighting and electronics were introduced into peoples lives. So, in order to get good sleep and not throw off your biological clock, you should turn off all your devices at night. Another idea is to try sleeping with earplugs or at least one earplug on the side opposite your pillow, but that’s if you happen to sleep on your side. Many people find it easier to fall asleep and they sleep deeper with fewer interruptions. Earplugs might not be a good idea if you have a young child though. On second thought, it’s the perfect idea for the tired parent!
What Not to Drink and Eat:
Countless people from all over the world simply love coffee, tea or other similar beverages. Most consume them 2 to 3 times a day. Try to not consume any after 1:00 pm as it can stimulate your body and will prevent you from getting a good night sleep. Speaking of caffeine, avoid chocolate before bed, especially dark chocolate. Alcohol is another one to avoid. We all know that alcohol can help you fall asleep, but it usually results in restless sleep so avoid this quick fix that never ends well.
What to Drink and Eat:
Drinking a warm glass of milk helps some people as it contains tryptophan, which is an amino acid that puts you to sleep. Although, this one is highly debated as to whether it just brings some people back to childhood, so you’ll have to try it out and see for yourself. As far as non-caffeinated teas go, many people feel that valerian tea along with chamomile and catnip brews will help make you sleepy as well.
Bananas also have tryptophan, magnesium, and the muscle-relaxant potassium, which all can help in the sleeping process. Cherries are also helpful as they are actually one of the very few natural foods that contain melatonin.
Good luck with these tips and here’s to a better night sleep for all of us!
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