How To Sleep Better: 4 Simple Steps To A Good Night Sleep

A constant reminder is given every now and again about the importance of having a good 6-7 hours of sleep daily. It is believed that sleeping well has a direct effect on your physical and mental health status. It affects your performance and determines your productivity throughout the day. 

Many successful people in the world have been reported to have good sleeping patterns. President Barack Obama’s sleeping habits included a regular sleep of 6 hours daily from 1.00 a.m. to 7.00 a.m. Sigmund Freud, the founder of psychoanalysis, also had similar sleeping patterns.

Getting the right amount of sleep is quite important, yet many of us toss and turn in bed quite often, struggling to get the much needed sleep. Worry not, there is a solution to this. Follow the following tips and change your sleeping patterns instantly:

Tip 1) Be in Touch With Your Body’s Natural Sleep-Wake Cycle
Being insync with your body’s natural timings is the first step to take. You will be more energised if you have a regular time pattern for sleeping rather than sleeping for the same hours within different timings. The following steps can be taken:
  • Go to sleep at the same time everyday. Have a schedule for bedtime just as you had when you were a kid.
  • Wake up at the same time daily. This is where your alarm clock comes in handy.
  • Cross out sleeping in on weekends. This increases the jet lag during weekdays.
  • Avoid unnecessary napping. This may make it hard to sleep at night.

Tip 2) Control the Exposure to Light
Our brains are naturally tuned to produce melatonin based on light exposure. This chemical substance is produced in plenty when it’s dark. Melatonin is responsible for making one sleepy and inducing tired feelings. To ensure it is regularly produced to support healthy sleeping habits:
  • Avoid bright light exposure at night especially before sleeping hours
  • Do not use back lights to read at night
  • Ensure you are well exposed to sufficient sunlight in the mornings
  • Avoid at all costs late night television

Tip 3) Exercise
Exercise forms part of any healthy routine. It is reported that people who exercise regularly have better sleeping patterns. Exercise regularly to reduce instances of insomnia, apnea and get to induce intense restorative stages of sleep.

Create a regular exercise schedule and enroll to a gym near you. Simple exercises such as a ten minute jog can go a long way in improving your sleeping habits.

Tip 4) Healthy Food and Drinks
They say what you eat and drink can control your body reactions. This is quite true when it comes to sleeping habits. What you eat especially before bedtime will determine your sleep pattern. Here are some healthy eating habits to include in your life:
  • Avoid caffeinated drinks before bedtime. This requires no explanation, we all know what coffee can do.
  • Don’t drink before bed. A glass of wine might help you sleep better but it may interfere with your general sleep pattern in the long-run.
  • Reduce sugary meals and refined carbs during the day. It can trigger wakefulness at night.
  • Don’t drink a lot of fluids at night. This is a classic tip; I mean, who wants to keep waking up in the middle of the night to run bathroom trips.

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