Want to know how to sleep better? You’re not alone. We’re not sleeping enough, and it’s killing us. Guide to Better More Energizing Sleep.
Thank you for reading this post, don't forget to subscribe!We’re the most exhausted, overworked, under-rested bunch in history. It’s terrible for our health, looks, and work performance.
Sleep is not an isolated act of unconsciousness but part of a 24-hour cycle programmed by evolution into all the brain and body systems.
Many people view sleep as merely a “downtime” when their brains shut off and their bodies rest. As a result, people may reduce sleep, thinking it won’t be a problem because other responsibilities seem much more important. But research shows that several vital tasks happen during sleep to help people stay healthy and function at their best.
“Your future depends on your dreams, so go to sleep.”
— Mesut Barazany
Below are some steps to follow in other to have a perfect night sleep and wake with full energy to win your day. Get a free book on how you can have a healthy sleep.
Guide to Better More Energizing Sleep.
Step 1. Manage worries
Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and set it aside for tomorrow.
Stress management might help. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation also can ease anxiety.
Step 2. Reduce irregular or long daytime naps
The earlier you can nap (once you start to feel drowsy), the better. Late naps can interfere with your sleep cycle and keep you up at night like long naps.
Napping can be beneficial and compensate for sleep lost due to work, kids, or wild nights. In addition, short naps can improve alertness, mood, and memory. When you nap, aim for around 10 to 30 minutes; this will stop you from reaching deep sleep and won’t interfere with your nighttime sleep routine.
Step 3. Pay attention to what you eat and drink
Eating a healthy, balanced diet can improve your sleep time. Foods that impact tryptophan, serotonin, and melatonin, like eggs, cheese, and salmon, can help your sleep quality and duration.
The top tips we recommend for eating before bed include: Avoid eating late at night, as your body will convert food into energy.
Plus, take a magnesium supplement. “Magnesium facilitates sleep-regulating melatonin production,” says Dr. Carolyn Dean. In addition, studies from MIT and elsewhere have shown magnesium helps your sleep patterns and enhances memory.
Drinking water throughout the day can help you maintain energy levels and avoid dehydration, setting you up for a good night’s sleep later.
Step 4. Physical Activity Routine
Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.
Spending time outside every day is helpful.
Step 5. Take a relaxing bath or shower
To fall asleep faster, researchers suggest taking a hot bath. A study found that taking a hot bath about 90 minutes before bed could help people fall asleep more quickly. The hot water helps change your body’s core temperature so that you go to bed at a lower temperature.
“A good laugh and a long sleep are the best cures in the doctor’s book.”
— Irish Proverb
Sleeping well affects your mental and physical health. Falling short can severely affect your daytime energy, productivity, emotional balance, and weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need.
Getting a good night’s sleep may seem like an impossible goal when you’re wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as how you feel during your waking hours may hinge on how well you sleep at night, the cause for sleeping difficulties can often be related to your daily routine.
Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, boost your health, and improve your thoughts and feelings during the day.
