A good night's sleep is just as important as regular exercise and a healthy diet. It's essential for our physical and mental health, and can even help us stay slim and trim. But for many of us, getting a good night's sleep can be a challenge. In this article, we share 13 tips to help you sleep better at night.
Regular exercise helps you sleep better, but make sure you finish any strenuous exercise 3 to 4 hours before bedtime. To reduce your chances of needing night trips to the bathroom, don't drink anything in the last 2 hours before bedtime. Lower light levels tell the brain to produce melatonin, the hormone that causes sleep, so dim the lights 2 to 3 hours before bedtime. About an hour before going to bed, read something that calms you down, meditate, listen to quiet music, or take a warm bath.
Try to finish moderate to vigorous workouts at least three hours before bedtime. Relaxing, low-impact exercises such as yoga or gentle stretching at night can help promote sleep.A study published in the journal Sleep found that postmenopausal women who exercised for about three and a half hours a week had an easier time falling asleep than women who exercised less often. Taking a brisk daily walk will not only trim you, but will also keep you awake less often at night. Exercise increases the effect of natural sleep hormones such as melatonin.Daytime worries can surface at night, activating fight or flight hormones that act against sleep.
Give yourself time to relax before bedtime by learning some form of relaxation response such as deep breathing exercises. To create a relaxing environment that helps you relax and better prepare for sleep, switch your devices to night mode at night or don't use them 2-3 hours before bedtime. Lower the brightness of your TV and turn off any bright light on the ceiling in your living room.Finally, consider the mattress and pillow you are using and whether they help you sleep well or make comfortable rest more difficult. According to a survey by the National Center for Complementary and Integrative Health, more than 85% of those who practiced yoga reported reduced stress and 55% reported better sleep.When it seems that there are countless factors that go against a good night's sleep, it can be difficult to stop the turns and go around and rest peacefully.
But remember that it's not all or nothing; it can start with small changes and move towards healthier sleep habits, also known as sleep hygiene.If sleeping through the night seems like an impossible task, you can always talk to your doctor or a sleep specialist about your symptoms, as they will help you.
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