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10 Sleep Tips That Will Help You Get Better Z's

Health Tips
Last Updated Aug 21, 2020

In today’s busy world, sleep can be a precious commodity and is often one that we don’t get enough of.  So if you wake up in the morning and don’t feel as rested or refreshed as you should, try our tips to help you improve the quality of your sleep.  You’ll be feeling better in no time!

Train Yourself to Get a Regular Sleep Pattern

Go to bed and get up at roughly the same time every day.  Keeping a regular sleep pattern will train your body to sleep better as it will get used to a regular rhythm.

Expose Yourself to Natural Light for Better Sleep

Get plenty of fresh air.  Studies have shown that people that get plenty of natural daylight generally tend to sleep better.

Regular Exercise Will Improve Your Sleep

Exercise regularly.  Exercises such as walking, swimming, yoga and tai chi are ideal for helping to promote sleep but any form of exercise is beneficial.  Just be sure not to exercise too close to bedtime as this can actually make it more difficult for you to sleep.

Sleep Better in a Comfortable Room

A comfortable bedroom is the key to comfortable sleep.  Ensure that the room is well-ventilated, kept at the right temperature, and is as quiet and as dark as possible.  Also ensure that you have the correct bed and pillows for your needs so that you are not restless due to discomfort.

Improve Sleep by Relaxing and Forgetting Your Worries

Relax before going to bed.  It may sound obvious but going to bed when you are stressed means that the quality of your sleep will be poor.  Try methods such as taking a warm bath, yoga, deep breathing, listening to relaxing music, or visualizing your favourite places or memories.

Write down your worries.  Many people use the time before falling asleep to make a mental list of things that need doing the next day or to worry about situations.  This keeps the mind active and can prevent you sleeping.  By writing these down, you have effectively performed a “memory dump” and you can reset your mind for sleep.

Avoiding Alcohol and Stimulants Will Help You Sleep

It may sound obvious but avoiding stimulants is one of the main ways of improving your quality of sleep.  Try not to drink coffee, tea, or caffeinated soft drinks for around four hours before bed.  Also avoid cigarettes as the nicotine will cause you to take longer to fall asleep and you will wake more often during the night.

Alcohol may help you to feel sleepy and to get to sleep initially but it is likely to disrupt your sleep later in the night, causing broken sleep and feeling lethargic in the morning.

Don’t Force Yourself to Sleep

If you are finding it difficult to get to sleep, don’t just lie in bed and worry about it.  The more you try and make yourself sleep, the harder it will become.  Instead, get out of bed and do something relaxing until you feel sleepy again.  Then go back to bed and try again.  Do this until sleep comes easily.

Use Mind Games to Help You Get to Sleep

Play mind games.  Perhaps the most famous mind game is counting sheep but you can also do activities such as describing your hometown in detail, repeating specific phrases over and over, and performing dull tasks with the brain.  These games will take your mind off your worries and numb your brain into feeling sleepy.

Use Herbal Teas to Help You Sleep

Herbal teas are a great way to relax and they provide other benefits to the body as well.  Some of the best teas to help you fall asleep include chamomile, catnip, fennel, lime flower, passion flower, valerian, or St John’s Wort.

Foods to Improve Sleep

Believe it or not, bananas and avocados can help you to sleep.  These foods are good sources of vitamin B which helps sleep problems caused by adrenal stress.  If you are not a fan of these foods, a good B complex vitamin or astralgus will provide the same benefits.  Tryptophan is also well-known for treating sleeplessness and it can be found in foods such as dairy products, meat, poultry, and eggs.

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Originally published on Apr 01, 2020

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Wellness inspiration of the week

People look for retreats for themselves, in the country, by the coast, or in the hills… There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind… So constantly give yourself this retreat, and renew yourself. — MARCUS AURELIUS