1. Incorporate Exercise in Your Schedule Taking a walk every day helps you stay asleep at night, besides helping you cut some weight. Exercise usually supports the working of the natural sleeping hormones such as melatonin according to Dr. Carlson. A study recorded in the journal Sleep indicates that postmenopausal women who did some exercise
1. Incorporate Exercise in Your Schedule
Taking a walk every day helps you stay asleep at night, besides helping you cut some weight. Exercise usually supports the working of the natural sleeping hormones such as melatonin according to Dr. Carlson. A study recorded in the journal Sleep indicates that postmenopausal women who did some exercise for 3.5 hours each week fell asleep easily compared to women who didn’t exercise or did it less often. What you have to do is to time your workouts properly. If you exercise immediately before bedtime, you may stimulate your body. A morning workout is the best, that’s what Carlson says. “When you expose yourself to the bright daylight, as the first activity in the morning, it helps the natural circadian rhythm,” she states.
2. The bed is meant for sleep and sex alone.
Don’t turn your bed into an office where you reply to emails and answer calls. Avoid watching television late at night too. “The bed needs to stimulate sleep, and not wakefulness,” Dr. Carlson says. Leave your bed for sleep and sex only.
3. Make it comfortable
Television isn’t the only likely distraction in your bedroom. The ambiance may interfere with your sleep as well. Make your bedroom as comfortable as possible. Invest your bedroom with Wayfair furniture. What you want is “a cool, quiet, dark environment,” Dr. Carlson advises. “All these things will allow you to fall asleep.”
4. Come up with a sleep ritual
During your childhood days, and your mother would read you stories and later placed you well in bed, and this ritual made you sleep. Even for adults, bedtime rituals may be useful in promoting sleep. “Rituals signal the body and mind that it’s time to sleep,” states Dr. Carlson. Take a bath. Drink a glass of properly warmed milk. Or you may listen to some cool music that calms you down as you fall asleep.
5. Don’t eat too much.
A grumbling stomach can prevent you from falling asleep, and the same may happen when you have an overly full one. Don’t take a big meal two or three hours before going to bed. If you feel hungry before going to sleep, you can take a small and healthy snack, such as an apple together with a cheese slice, to keep you satisfied before it’s time for breakfast.
6. Don’t take caffeine and alcohol
If you’re going o take a snack before going to bed, avoid chocolate or wine. Chocolate has caffeine which is a stimulant. Alcohol also has the same effect. “People assume it causes them to feel a little sleepy, however, it’s a stimulant and disrupts sleep at night,” Dr. Carlson explains. You also need to avoid anything acidic for example citrus fruits and their juices, which are likely to cause heartburn.
7. Avoid stress
You’ve got a lot of things to do and bills to pay as well. Daytime worries may take up a lot of your nighttime. “Stress is another stimulus. It usually activates some hormones that hinder sleep,” Dr. Carlson states. Relax and let go before going to bed. “Learning how to relax can lead to good sleep and can also help in lowering the levels of anxiety during the day.” Try some deep breathing exercises to help you relax. Make slow and deep inhales, and then exhale.