If you’re tossing and turning every night trying to find that coveted zzz’s, you’re not alone. Whether you have an erratic work schedule, travel in different time zones, or insomniac, the best thing to do is to look for natural and simple ways to can improve your sleep, and maintain your energy throughout the day.
When it comes to getting a good night’s rest, quantity isn’t always a good thing. Even if you slept for 12 hours straight you might still end up feeling drained when you wake up, or worse, with aches and pains all over your body. More often than not, how you feel during your waking hours is determined by how well you slept. Of course, your lifestyle choices, the food that you eat, and surroundings also play a big factor. But if you want to maximize your sleep, here are some quick ways:
Always sleep and wake up at the same time.
Sticking to a routine sleeping schedule helps your body get used to a consistent pattern. It can also help maintain your internal body clock, so unless you’re traveling to a different time zone, try to sleep and wake up at the same time. Tip: If you don’t fall asleep within 15 minutes, don’t toss and turn and do something relaxing instead. Do some light yoga stretches that can help you release tension from your body and mind.
Avoid sleeping in.
Even on the weekends – no matter how tempting it is to shut out the world and let the covers swallow you. Sleeping is not like a “debt” you need to compensate when you lack of it. Tip: Try to do power naps during the day time so it will not ruin your whole night’s sleep.
Watch what you eat and drink.
It’s all about a holistic lifestyle. Exercise regularly and eat healthy food, and avoid consuming caffeine, nicotine, and heavy meals right before bed. Alcohol might help you sleep, but you’ll regret drinking it when it gives you a head and stomachache when you wake up. Tip: Don’t eat anything at least two hours before you sleep. If you need to eat a midnight snack, reach for a banana, low-sugar cereal and a light sandwich.
Make sure you have the right sleeping essentials.
Invest in a good mattress. Wear something loose and comfortable so your body is not constricted. Create a room that’s inviting and cozy. Pull down your windows, and turn on your relaxing music playlist.
You don’t have to exhaust yourself for you to be able to sleep. A healthy dose diet and exercise is always good for the body no matter what the purpose, and it also helps clear the mind and make you more alert during the day and feel restful at night.
Avoid taking naps.
If you get sleepy right after you’ve had a heavy meal, avoid hitting the sack. This might promote acid reflux, not to mention a completely uncomfortable sleep. Don’t sleep just because you feel drowsy, especially at work or while you’re in the car. This might disrupt your sleep later in the night.
Clear your mind.
More often than not, stress and anxiety contribute to sleeping disorders. Learn how to manage your time and do stimulating activities and hobbies to relieve stress. Do some meditation, light reading, or even a phone call conversation with someone you love. Release your problems you accumulated during the day. Don’t overthink. Tip: Deep breathing can help you relax before sleeping. Close your eyes and take slow inhalations and exhalations while visualizing a tranquil place.
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