Sleeping well isn’t about popping a bunch of melatonin with a swig of whiskey to put you down for the night- - it’s about setting yourself up for success with healthy habits before you even plop down into bed. Follow these tips and you will not only sleep like a champ, but you will feel amazing throughout the day!
Break Out Those Dusty Sneakers!
Exercise at least 20 minutes everyday. Daily exercise will leave you feeling great, looking good and acting hecka smart throughout the whole day. When it is time to go to catch those zzzzzzz’s, you will be more than ready to hit the pillow and enter dreamland!
Boozing Does Not Equal Snoozing
If you are having difficulty sleeping, clean up your diet! What goes into your body directly affects how it functions. Eating healthy, balanced, regular small meals throughout the day will keep your metabolism functioning at optimal levels, which prevents energy spikes and drops.
For optimal sleep avoid alcohol, nicotine and caffeine before bedtime. These substances interfere with normal sleep rhythms.
The Sleep Cave
How well you sleep is directly affected by your environment.
Keep it dark! The body reacts strongly to light. (Think about how you feel when it is a beautiful bright sunny day versus a cold, dark windy day). Keep the room completely dark, or wear an eye mask. These activities prepare your mind and body for sleep. It is crucial to avoid using your cell phone, computer or the TV before bedtime to keep your brain from thinking it is daytime.
Keep it cool! Research suggests keeping your room slightly cool to facilitate sleep through the night.
Earmuffs! Block out unwanted noise either with earplugs or with a calm soothing background sounds, aka white noise, to mask disruptive sounds throughout the night.
Make a Schedule and Stick to it!
We are creatures of habit and it is important to go to sleep and wake up at the same time everyday, yes, even on weekends. When our body falls out of its natural circadian rhythm, it misses out on its natural periods of sleep. The effects can be drastic resulting in diminished mental and physical performance.
Leave your baggage, work, stress, and racing thoughts at the door. The only things that should be happening in the bed are sleep and sex. Take care of all other activities outside of the bed to avoidunhealthy habit formation. No stress, work, TV, games, computer or cell phones allowed. I’m serious. Turn off Candycrush, American Idol and Tinder.
Your 5 Quick Sleeping Tips in Brief!
Sweet dreams :-)