Taking a walk for a couple of minutes will not only help you trim down, but it will also improve your sleep. Exercising will give you better sleep because of the effect it has on sleep hormones like melatonin. There was a study done in Journal Sleep that showed postmenopausal women exercising three and a half hours a week had an easier time sleeping when compared to those who don’t exercise. You need to exercise at the right time. If you exercise close to your bedtime, it can leave you feeling stimulated. The best time to work out is in the morning. The natural circadian rhythm is what controls sleep, and when your body is exposed to bright sunlight when you wake up, then it will help with the rhythm.
- Reserving bed for sleep and sex
Your bed should not be a place for doing work or answering calls. You should also avoid watching late-night TV from your bed. “Your bed should be a stimulus for sleeping and not wakefulness”. Your bed should be for only sleeping and sex.
- Keeping it comfortable
There are many more distractions in your bedroom apart from the TV. Ambience can affect the quality of sleep. You should make your bedroom as comfortable as possible. Your mattress should be supportive, read these Lull reviews and consider an upgrade. It should be dark, quiet, and cool. When you do this, then you will notice an improvement in your sleep.
- Starting a sleep ritual
When you were young, your mother or father read you a story when tucking you to bed at night, and this is what helped you fall asleep. Even if you are an adult, it is a good idea to have a sleep ritual because it can help you in the same way. The ritual is going to send a message to your mind that sleep time is coming. The sleep ritual can be drinking a cup of warm milk, listening to music, or even taking a bath.
- Eat – but not too much
When you have a grumbling stomach, it can distract you to a point of keeping you awake, but an overly full belly will have the same effect. You should avoid big meals 2-3 hours before you sleep. If you are about to go to bed then realize you are feeling sleepy, then just take a healthy snack (like whole-wheat crackers or an apple with a slice of cheese), which will be enough to get you to breakfast.
- Avoiding caffeine and alcohol
If you want a snack before bedtime, make sure chocolate and wine are not part of it. Caffeine in the chocolate is going to stimulate you. Alcohol too does the same thing. Many people think drinking alcohol helps them with sleep, but it is going to disrupt your sleep during the night. You should also avoid acidic foods like citrus fruits and juices. Spicy food can lead to heartburn.
You have a long to-do list and your bills are piling up. The worries you had during the day will find a way to come up at night. Stress is going to activate the fight-or-flight hormones that are going to harm your sleep. You should set aside time to unwind before sleeping. Try out relaxation techniques because they can help with sleep and help you reduce anxiety. Deep breathing exercises are effective if you want to relax. Inhale deeply and slowly, then exhale.
- Get checked
If you get the urge to move your legs, burning in your stomach, throat or chest, or snoring, it could be a symptom of sleep disrupters – restless legs syndrome, gastroesophageal reflux disease or GERD, and sleep apnea. If they are making it hard for you to sleep at night or keeps you up during the day, go see a doctor.