For an unfortunate many of us, the idea of restorative, deep sleep is only a dream. If you’re struggling to sleep well, you’re one of millions. To maintain health and overall well-being, quality of sleep counts for a lot. This is why we’ve put together a quick list of eight simple tips to help provide quality, sufficient sleep.
Exercise earlier in the day
Exercise has been associated with better sleep outcomes. If you’re able to even get out for a brisk walk for ten minutes, even this will help elevate heart rate and produce more feel-good endorphins. However, too much intensive exercise at night. such as 8 or 9 p.m. is not a good idea. Exercises bring adrenaline rise and excitement. You can do some light workout at home, for example, yoga can be a good choice. Studies have shown that specific yoga do good to sleep because it can help you become calm and peaceful in mind.
Have early dinner
The best time to have your last proper meal is three hours before going to bed. For you to have a sound sleep, you can’t be digesting or struggling with heartburn as you lie down. Insulin and glucose metabolism are also disrupted by eating later in the day. Eating a lot before sleep is also a reason for being overweight, you should quit late super as soon as possible to maintain a healthy and fit body.
Avoid caffeine after three o’clock
How to sleep fast is to not have any sort of stimulants keeping you awake. Caffeine remains influencing our systems for up to 10 hours after consumption. Avoid caffeine late in the day and stay away from beverages like coffee, tea or cola once you reach six hours away from bedtime. For some people, however, it seems that they have immunity to caffeine. Therefore, it won’t be a struggle for them to choose whether or not to drink tea or coffee.
Try a natural sleep aid
Sound sleep medicine has been around for many years, using things like essential oils and completely natural ingredients to help treat sleep conditions. Certain herbs and fruit extracts associate with better sleep. Consider looking into this if you’re really struggling with falling and staying asleep. Lavender essential oils are proven to be an excellent aid for sound sleep.
Read a book
Before bed, turn off your smartphone or tablet screen and place them in a distance from you. Light-emitting devices should be nowhere near you as they disturb sleep rhythm. When you read, you slowly turn your system down into relaxation mode. If you woke up at a reasonable hour, this should be enough to want to fall asleep. Some books are helpful to good sleep, but thriller novels are not recommended.
Go to bed at the same time every night
Every night, go to bed at the same time. Every morning, wake up at the same time. Sleeping tips like these, we know nobody wants to hear. That said, this will train your body to sleep when the opportunity is there, and increases mental and physical functioning throughout the day.
Take a warm bath an hour away from bedtime
A warm bath has been shown to help with falling asleep and staying asleep. Are you looking for how to sleep instantly – try a warm bath. Temperature regulation is a sort of life hack that can encourage the body to rest. Do not take a hot shower, because it is bad for both skin and hair.
Exposure to sunlight has been shown to affect sleep time, quality, and duration. Spending a few moments in the sun during the morning and late afternoon can help regulate the internal clock we all have. This will help you sleep well!
Get some time in the sun during the day