Introduction:
If you want to sleep well, you have to learn how to get a proper night.
There are many reasons why people don’t get as good a rest as they used to in their younger days. There is no denying the fact that it takes time and effort on our part to stay healthy and fit, so one of these most difficult parts, for me at least, would be the amount of rest we can get.
There are certain things that everyone needs to know to get a restful night of sleep — or better yet to avoid a night of sleeplessness. Here are some things I have found helpful over the years:
1. Eat Good Food
This is probably the easiest tip on earth: eat good food before bed. Don’t go to work without making sure your stomach isn't feeling all twisted and ready to pass out or at least feeling tired, because you’re more than likely going to be in need of energy after 2 PM.
2. Breathe Deeply
Breathe deeply through your nose during your day and your bedroom. This will help calm you down and make you feel refreshed in the morning. Even if it's only 20 minutes, the effects of deep breathing and positive thinking will be felt throughout the whole day.
3. Take Care Of Your Bed
Don’t try to clean up your entire house in one sitting. You won't get that much done in those few hours, and you're likely to come home from work with some stubborn stains and stains (or even stains of other people), and you could end up seeing redecoration all over your place. Instead, turn to Amazon and buy nice sheets and comforters and take them into the room so you don’t have to clean up afterwards. The same goes for your mattress, too… Just wash up and dry your pillowcases after each use.
4. Keep Track Of Everything
You Do As Time Goes By It’s important to keep track of everything that happens the next day. When you wake up, check every 5 minutes to see how time has gone by; your blood pressure, your heart rate, your brain activity, etc. And then review your day so you know what happened to your efforts and for the first time last night, have faith in yourself and start focusing on your sleep.
5. Have Hot Water With Epsom Salt
Epsom salt acts as a great anti-tension agent, helps keep the muscles supple (and allows you to focus better as well) and gives you an advantage against the common cold when drinking warm beverages through winded mouth.
6. Avoid Alcohol At All Times In Moderation
This one may seem odd, but alcohol can interfere with the body's natural system and cause the cells in the gut to produce less protein and more gas instead. Most alcoholics, myself included, have trouble getting to sleep at night, and the best way to prevent this is to abstain completely from alcohol before 1 AM and stay away from sugary drinks like soda and chugging liquor.
7. Limit Coffee Intake
Coffee is very stimulating and keeps us awake till about 3 AM—or till your eyes burn in the daytime. While you'll still crave caffeine for energy and focus, too, avoiding coffee can be extremely beneficial, especially when you have insomnia.
8. Turn On Some Quiet Music After 4 AM
Meditation with a yoga mat or a quiet space is ideal for releasing stress and improving overall health—and your ability to fall asleep. Many different types of music can help you drift off and allow you to fall asleep. For example, classical, country, and hip hop can help you drift off faster and for longer. Or, if you prefer R&B, jazz, contemporary, and rock can easily distract you from the daily grind of life.
9. Put On Light Clothing Before Going To Bed
Clothes get tauter after midnight, so it's worth putting the extra layers on in order to avoid this problem in the weeks leading up to bedtime. Weigh yourself before changing into your pajamas and also to ensure you have enough clothes in the right sizes. Wear socks, too: put socks over your toes and keep them separate from your other footwear in case a shoebuckle falls on a toe as you step out onto the streets.
10. Plan Ahead
Many people struggle to plan ahead and figure out where to spend a lot of their free time and sleep at times of the year. But it's really important to plan ahead before you retire for a week or two. Whether it's a weekend trip away, a holiday away, or simply staying at home during a long drive, you should try to look at what you can do prior to bedtime. Try not to let yourself relax until you have made a list of what you're going to do or see if they will stick with you.
If you find the tips above useful, share this article with others you think will benefit from knowing their tips! These tips on me will not only help me sleep better but also change my habits and improve my sleep hygiene.