The ability to sleep is the ability to recharge your body & prepare it for next day's toil. It is when you keep your worries at bay and slip into a state of sub-consciousness. If this much needed, powerhouse of energy, often eludes you, please read on. We have shared 15 awesome ways to sleep better & hence, relax better:
1. Stick to a Sleep Schedule
Try to go to bed at the same time each night, and wake up at about the same time each morning. Your body thrives on sticking to a schedule, so it's important to develop a good sleeping schedule to make your body happy.
2. Turn Off the TV
Studies have shown that watching TV or using the computer right before bed can stimulate parts of your brain that leads to a much lower quality of sleep. So no more TV or checking your email right before lights-out.
3. No Caffeine, Alcohol, or Tobacco Before Bedtime
Try to avoid any of the above 3-6 hours before bedtime, because they hinder the amount of deep-sleep you get each night. Having a cigarette or a few beers right before bed may be the reason that you feel fatigued the next day.
4. Exercise Helps You Sleep Better
Exercising in the morning or afternoon can have a great effect on your quality of sleep. It's important to note that working out at night may not have the same effect though, so workout in the morning or afternoon if your schedule permits.
5. Avoid Big Meals Right Before Bedtime
Although some persons think that a full belly helps to sleep better, but it is wrong. Try to avoid heavy meals about 2-3 hours before bedtime, and your body will sleep more soundly.
6. Eat Healthy
Eating the right foods during the day will not only keep your energy level high throughout the day, but it will also help you sleep more soundly at night. Stick to whole grains, bananas, potatoes, and other complex carbohydrate foods during the day. Just remember not to eat these types of foods right before it's time for bed.
7. Use Your Bed for Sleeping Only
Don't use your bed as a place for watching TV, eating, working, or playing with your kids. You want your body to associate your bed with sleep, so when you climb into bed each night, your body knows that it's time for some shut-eye.
8. Take a Power Nap
If you are feeling tired during the day then try to take a quick 20-30 minute power nap. Recent studies have shown that a quick snoozer can help to regenerate you body and get your energy levels back.
9. Drink Warm Milk or Tea Before Bed
The old home-remedy for sleepless nights really works. Drink a glass of warm milk or tea right before bed to help warm your body, which is a trigger for your body to go into "sleep mode".
10. Try Simple Meditation Techniques
Try some simple meditation techniques or breathing exercises that will have you focusing on the sound deep breathing, which is a great relaxation technique, or try other simple meditation techniques that will get your mind off your busy day, and put it in a more peaceful state.
11. Make a "To-Do" List
This simple technique will help to put your mind at ease and eliminate all of the worrying about things you have to do, or things you didn't complete during the day, so you can fall asleep faster and sleep more soundly.
12. Turn Your Bedroom into a Sleeping Sanctuary
Transforming your bedroom into a calm, peaceful place which greatly increase your quality of sleep. You can try aromatherapy to help calm your senses, or paint the room a very serene color that helps to put your body at ease after a long day at the office.
13. Try White Noise Devices
Using a white noise device, such as a fan, can help you sleep more soundly and wake more refreshed. Other options may include CDs with nature sounds, sound machines, a small water fountain, or anything else that emits a calm, peaceful sound that helps ease you to sleep.
14. Unwind Before Bedtime
It's important to relieve your body and mind from all of the day's stresses. To get your body ready for sleep, try taking a warm bath, doing yoga, meditating, reading a book, or simply dim the lights and listen to some soft music. Anything that puts your mind at ease will help you get to sleep quicker.
15. If You Can't Sleep, Get Out of Bed!
We've all experienced those annoying sleepless nights where you just can't seem to fall asleep. When you have one of those nights, don't just lay there and wait for yourself to fall asleep, because that will make you even more restless. If you don't fall asleep within 30 minutes of going to bed, get up and do something relaxing, such as reading a book or listening to some soft music with the lights off (but no TV or computer!). Go back to bed when you start feeling tired.
Hope these tips will help you improve your sleeping pattern and you can enjoy a good night's sleep.