How to Sleep Better Naturally.
Nothing can interrupt your day as much as getting a poor night’s sleep. Think about it: when your tired your brain doesn’t function as well, your mood is irritable, and you spend most of the day thinking about how terrible your night was.
These simple steps can help you get a great night’s sleep so you’ll have an even better day!
Maintain a Consistent Sleep Schedule
You may be tempted to stay out all night Friday and sleep till noon on Saturday, but doing that every weekend will wreak havoc on your body’s sleep cycle. Go to bed at the same time each night and wake up at the same time each morning, even on the weekend. You can’t “make up” for lost sleep and keeping a regular sleep schedule will help set your internal clock.
Prepare Yourself for Sleep
Create a nighttime ritual to help your body transition into a relaxed sleep-ready mode. Take a warm bath, read a relaxing book, play soft music, or try meditation or deep breathing exercises. Watching an intense movie or reading a suspenseful book can overstimulate your brain and keep you from drifting off to a restful nights sleep.
Keep Your Environment Soothing
Dim the lights, even if you’re reading a relaxing book. Bright lights, like those from your computer (if you don’t adjust the brightness) can interfere with your body’s internal clock (“Hey, it’s bright. It must be morning!) Make sure the room temperature is comfortable, too. Not too cold, not too hot. And get rid of your mattress if it’s uncomfortable. A good rule of thumb is to replace your mattress at least every ten years.
Eat to Sleep
If you’re hungry right before you go to bed, that grumbling in your stomach is just going to keep you awake. However, what you eat is important. Ice cream isn’t a good midnight snack! High-carb foods like ice cream, white bread, and rice will only sabotage your sleep efforts causing a sharp rise and fall in insulin. Instead, grab a handful of mixed nuts, a little cottage cheese, or spread peanut butter on a few whole grain crackers. These foods will help boost your serotonin levels which helps your body produce melatonin, the sleep hormone.
Just not right before you go to bed! Exercise during the day uses energy which can help you sleep more soundly at night. The best time to exercise is at least three hours before bedtime.
Don’t Stress Before Bed
Just like exercise or reading a scary novel right before bed can ramp up your energy level, trying to cram for a test or finish your tax return can stimulate stress hormones that interfere with your ability to get to sleep. Stop any stressful activities two to three hours before bed. And if you’re struggling with a problem, write it down and put it aside. Get a good night’s sleep and you’ll be better equipped to tackle it in the morning.
Caffeine is a stimulant, that’s why that cup of coffee or tea gets you going in the morning. But beware of caffeine from other sources as well: chocolate, sodas, and even some pain relievers contain enough caffeine to disrupt your ability to get to sleep.
Drinking alcohol within an hour before bed can keep you from sleeping soundly. While you might initially fall asleep more quickly, studies have shown that alcohol in your system can significantly disrupt your overall sleep pattern. You might wake up from vivid dreams and then have difficulty getting back to sleep.
Follow these suggestions and you’ll fall asleep faster, sleep more soundly, and wake up ready to take on the day!
Biocursor Research Inc. is the creator of Serotune, an all natural serotonin supplement.