Nowadays, more and more people have problem to fall asleep or have unstopped sleep over night. Some of the most often reasons are daily stress, lack of physical activity, bad nutrition, unregularly working hours or too much night living so the body and brain change completely the night for day. All that brings the lack of adequate sleep what has various consequences from chronic tiredness, weight gain, less productivity to even more serious diseases and risks of stroke. Sometimes, you don't even need to have diagnosis of insomnia or some other sleep problem but you can still have difficulty to fall asleep and don't wake up all the time during night. Therefore, the question is what can you do in these situations to improve your sleep and with that whole your life too? Since everybody is different, then different things will work for everyone. However, here are some tips that could help the most of you to get longer and quality sleep every night.
1. HAVE A GOOD MORNING
The first thing you should do as soon as possible when you wake up is to get some of the morning sun. Whether is summer or winter, try to get a little bit of this sun light if possible or just fresh air in the morning which will tell your body's natural biological clock that is time to wake up. Doing that continuously every day, this same biological clock will be then set up to remind your body when is time to sleep what is usually about 16 hours later. If you can't manage to go outside for a morning walk or spend some time at your home balcony, then at least open all curtains and windows so the sunlight and fresh air can freely reach all your home. That will even help you to wake up more quickly and with more energy. Begin every day in nice way!
2. REGULAR HEALTHY MEALS
It would be ideal if we all could have meals at same time every day, but sometimes it is very difficult to follow a good nutrition because of constant changes in our lives. However, it is not impossible to eat better if you would plan your meals in ahead so you can't have excuse for skipping meals when your body needs them or eat unhealthy food just because it is more available at moment. Beside it prevents weight gain, and some health problems, the regular and healthy nutrition could also to improve your sleep every night. For example, people who skip their breakfast and don't eat well during day are more likely to overeat at evening and then get difficulty to fall asleep or sleep continuously. On the other hand, it is also important what you eat for dinner, so even though it is a small meal you could still have problem with sleep if you for instance eat too much sugar.
3. REDUCED CAFFEINE
Most of people love to begin their day with cup of coffee, and even have few more during their day which is completely fine. According to many researches, drinking coffee on daily basis could help you to improve your health and reduce risks for several serious diseases such as strokes, diabetes 2, Alzheimer's and Parkinson's disease. However, as with everything the moderation is very important. Additionally, you should drink more water than usual when you consume coffee. About one more glass of water per every cup of coffee will help your body to rid off caffeine. If you drink coffee little before going to sleep, some amount of caffeine will still be in your body which could make you difficulties to fall asleep. Don't forget also that some teas and even chocolate contain caffeine. That's why the best would be that you consume the last coffee in the early afternoon while in the evening strive more for beverages like decaffeinated teas or glass of milk.
4.GET ORGANIZED
Do you know this feeling when your body is so tired and your eyes crave the rest but you brain doesn't give you to fall asleep? You just can't stop thinking about many different things such as your job, love status, daily tasks, bills to pay and it seems that you are analyzing whole your life in that moment. If you found yourself in similar situation, just to know that your are not alone with this problem. There are many people under so much pressure every night and one of helpful things for that is to get more organized. Instead of torturing your brain to remember everything, help yourself little bit by making your own daily check list. In that way, you can plan all your activities including your meals as mentioned above, and so avoid additional stress at night by resuming in bed what have you done and what you need to do the next day. Moreover, if you would also write all your worries, it would be easier for you too assume what is really important and think more clear about possible solutions instead of just complaining about so many problems that are going through your head, especially at night. This step about organization will maybe not drive away all your worries but you could definitely have more control under them and even reduce unnecessary stress.
5. WORKOUT OR BE MORE ACTIVE
There has always been a question is working out at evening improve or deteriorate your sleep. Actually there is no the right answer because we are all different and also it depends what are you doing, how intense is your training and how much time before sleeping you train. However, one of the proven things is that working out regularly help people to be more satisfied, healthier and more positive. During workouts your body releases the hormone endorphin that makes you feel so good and happy. Therefore, you will get out of negative energy and relax your mind which could help you to fall asleep faster, especially if you had a hard workout that exhausted your body.
6. COOL DOWN AND DARKEN BEDROOM
It is natural that your body's temperature will decrease at the end of the end when you should go to sleep. If you keep the temperature of your bedroom at high level what people usually do especially during winter, your body will get confused and you may won't be able to fall asleep. That doesn't mean you should spend time at chilly home, but little fresh air through window or at least little reduced temperature in your bedroom will improve your breathing and make you feel so comfortable under your blanket that you will soon get very sleepy. Another important thing is to shut down all lights and electronics in your bedroom. Although you maybe think that these things don't bother you, they actually do by keeping your brain awake when it should be in nice dreams. Checking emails, cell phone or watching TV should be done approximately about 30 minutes before bedtime. If is to difficult for you to deprive yourself from watching tv, then strive for more relaxed shows or movies instead of for example horror movies or news about which you will probably think later.
7. BEDTIME ROUTINE
As you have your morning routine such as drinking coffee, preparing breakfast, get ready for work or other daily tasks, you should make own for evening too. That could be anything you want which will associate your body and brain that is time to rest and sleep. For instance, you can make yourself a cup of tea that you will drink in peace while reading a book, or prepare your clothes and other stuff for tomorrow so you can save some time in morning and instead sleep longer. Spending some time in hot bath will relax your muscles and mind too. However, make sure that bath is not too hot but rather warm because as mentioned above your body's temperature should be lower at night. In addition, try to get in bed every day in similar time so your body can get adjusted to fall asleep at that time every night.
There is no miracle that will make you sleep well and solve all your problems that make you anxious and stressful. However, as you see there are many things that could help you to rest more during night and so then have more energy and will to find a good solution for everything that make you worried. Another step that you should practice is to do every day at least one thing that makes you happy. The result is similar as when you workout, so you may feel more satisfied with your life and fall asleep with a smile. It seems too easy to be true? Well, sometimes things are really easier than we think but we always make them more complicated. Sleep well every night for enjoying more in every day of your life! Good night and sweet dreams...
Written by Tamara Arapovic
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