Health & Lifestyle
8 Tips On How To Get Good Night’s Sleep And Feel Refreshed!
by Ryan Griffiths / February 28, 2020

We are always talking about a healthy lifestyle and how healthy eating and exercising are essential for leading a healthy lifestyle. 

But we often forgot one more important element, which is a good night’s sleep. Inadequate amounts of sleep can cause mental disruptions, mood swings and can upset hormones that regulate weight.

The lifestyle we lead today is hectic and could be one of the causes of sleep disorders or an unregulated sleep schedule. So, what can be done to get a good night’s sleep and wake up fresh and happy the next morning? Here Are The 7 Tips On How To Get Good Night’s Sleep And Feel Refreshed?

 

7 ways to improve sleep quality

 

1. Establish a Bedtime Routine

Establishing a regular sleep schedule is just as important as the duration for which you sleep. For example, sleeping for 8 hours is essential, but establishing that you sleep at 10 and wake up at 6, is also essential.

Remember to at least sleep for 7-8 hours every night. 

 

2. Create a Sleep Friendly Environment

Your room needs to be completely dark while you sleep. Use curtains, position your bed away from the window.

Also, make sure you have a quiet place to sleep. If you live in an urban area or have loud neighbours use white noise machines or if it’s extreme, use soundproof glasses. So, you could sleep better.

Turn your cellphones to “Flight” or “Do not Disturb” mode at night. Don’t let mobile devices disrupt your sleep routine. 

 

3. Keep Your Bedroom Cool

There is a theory that you sleep better in a colder environment. So, you should keep your bedroom a little cooler. It can be according to your preferences. But ideally, it should be between 65-70°F. 

Find the right temperature for you and set your thermostat to that degree.

 

4. Exercise Regularly

Exercising regularly makes your sleep schedule more regular. It is usually better if you exercise in the morning or afternoon. If you do exercise at night, do not exercise before two hours of bedtime, as the adrenaline may disrupt your sleep.

Deep sleep helps the immune system, support cardiac health, and improve anxiety and stress.

Exercise can contribute to more sound and restful sleep. Physical activity increases the time spent in deep sleep, the most physically restorative sleep phase.

 

5. Avoid Heavy Meals Before Bedtime

One of the most important aspects, if you want to sleep on time, is to avoid heavy meals right before bed. These foods are high in carbs, which might lead to heartburn or bloating or both.

It might disrupt your sleep and can cause discomfort.

 

6. Ever Considered Supplements?

Several supplements can induce relaxation and help you sleep, including:

  • Magnesium
  • Lavender
  • Passion Flower
  • Melatonin.
  • Valerian Root

Magnesium plays a role in supporting deep, by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality.

 

Magnesium Malate By NOW Foods

 

7. Expose To Sunlight Every Morning

Exposing yourself to sunlight every morning helps you freshen up for the day and keep you awake throughout the day. 

Mostly in winter, try sitting in the morning sunlight for some time. In summer, go for walks in the morning. Also, leave your sunglasses in your pocket to let your eyes be exposed to the light.

 

8. Limit The Use of Nicotine and Caffeine

Nicotine cigarettes increase your heart rate and disrupt your brain activity, causing discomfort and not being able to sleep. If you are having trouble sleeping, try to give up on smoking.

Caffeine is a stimulant, and it stays active in your body for roughly 6 hours. If you are sensitive to caffeine, stop drinking coffee or soda at Dinner time.

 

Coffee and Chocolate before bed will keep you wide awake.

Avoid-coffee-and-caffeine-for-good-sleep (1)

 

Make sure to establish that you have a sleeping problem, and you are working on it. Tell your friends, family, or loved ones about it and try to improve your sleeping habits.

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