Health

Want to Improve Your Sleep? You Need To Read This First

By February 5, 2018 No Comments

Every night, sleeping well has always been our problem. There are moments wherein your mind wants to sleep, but your body was against it. If you are a kind of person that could sleep as faster, then consider yourself lucky. If not, please cheer up because the following list will serve as your hacks in getting a good sleep that you wanted.

Set a sleeping schedule

Always make sure to sleep and wake up at the same time, every day. Keep on track with your circadian rhythm. Even on weekends, you also need to follow the schedule that you have created. The sound of your alarm clock also plays an impact on how you wake up. If it is too harsh, it may ruin your mood and affect how you deal with your everyday life and duties.      

Get up, do something

If you can’t sleep, stay out of that bed and do something that will relax you. You can grab the unfinished book on your shelf. You can even listen to your favorite ballad, r&b, jazz, or any mellow music. Through these two methods, you will be able to relax and get rid of the annoying sounds that you heard before the day ended.

Avoid napping in the afternoon

You need to limit the time you sleep in the afternoon. You can take a rest, but if you take a nap, you need to make it short. Through this, the sleep that you need in the night might be filled up with the sleep that you did in the afternoon. However, having a 10 to 20 minutes nap is good, but when you exceed from this, it can be considered as sleeping.  

Pay attention to your meals

eating mealsDo not overeat late in the evening. Eating a meal four (4) hours before you go to bed can help you in having a good sleep. Avoid heavy meals so that it will be easier for your body to digest what you have eaten. Keep your meals lighter in the evening and do not even drink any alcoholic beverages.

Use a product with melatonin

The quality of sleep can be improved with the help of the products that has melatonin in it. It is a hormone that helps us to regulate our sleep and wakefulness. One of the examples of the product that you can use is the Sleep Patch. This product is a good alternative for people who do not like to drink tablets and capsules that helps them to have a good sleep.

Clear your mind

Declutter your mind before you think of going to bed. Sometimes, we may not be aware of this but having deep thoughts can affect how we sleep. Having too much to think about gives us enough reason to worry about the things that we needed to be done for the next day. Let go of your worries before you sleep. By this, you will be able to help yourself in sleeping soundly.  

Make your bed comfortable

Invest in a good bed to have a good sleep. Do yourself a favor and change your mattress if ever you find it stiff and uncomfortable to use. Make sure that the bed sheet, pillows, or even blanket that you will be buying will make you warm and cozy while you are sleeping. If you feel any discomfort with your old mattress, you need to change it as soon as possible.  

Write a task list

to do listBeing disorganized can lead to having a screwed-up sleeping schedule. When you have a to-do list, make sure you will going to follow it religiously. Make sure that the hacks that were included in the list are part of what you want to remind yourself. Know to set your priorities. If there are errands that are not even needed yet, save that time for you to sleep early.

Limit tossing and turning

You may not be aware of this but moving too much can affect the clarity of your mind. You will get frustrated, and you will end up getting restless the other day. The two mentioned situation can happen because of acid reflux, sleep apnea, and, periodic limb movement. Always remember to keep things cool you can have a good sleep if you will not keep on moving.  

If you still find it hard to fall asleep after following the list, maybe it is time for you to seek help from the specialist. However, if you will stay committed to any of the provided hacks, you may be able to achieve the proper sleep that you wish to have. It will take time before you will get used to it but it will be worthy.

Elevated Fitness

Author Elevated Fitness

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