Sleep is something that everyone needs but we very seldom get enough of it.  Some people don’t get enough sleep because they don’t value it as much as they should.  Others forgo sleep in order to get more done.  Not necessarily a bad thing but like anything else in life, balance is always important.  The key with sleep is to get enough to stay healthy, but not too much that it takes away from getting things done.  Some people on the other hand just want to get more sleep but can’t seem to sleep well.  This can be absolutely frustrating.  Do you find yourself lying in bed more often than not watching the time pass wondering when am I finally going to fall asleep?  If so then these simple tips for better sleep at night may be just what you need.

Simple Tips For Better Sleep At Night - psbarbosa.com

EXERCISE

Studies have shown that getting regular exercise can greatly improve quality of sleep.  The more exercise you do, the more rest you need for your body to recover.  I know that when I exercise regularly I usually get great sleep because my body is tired by the end of the day and needs it’s rest.

Just remember to not exercise too close to bedtime because vigorous exercise can give you a temporary energy boost which may keep you up.  So exercise regularly and not to close to bed time for better

AVOID CAFFEINE

It’s no secret that caffeine helps you stay awake so it’s best to try and stay away from having caffeine in the evening.  The trick is to remember that there are many things that contain caffeine.  That includes many teas, chocolates and desserts.  Just be sure to be conscious of what’s in the food your eating or drinking 3-4 hours before you sleep.  That way you wont unknowingly have too much caffeine before bed.

PUT AWAY THE ELECTRONICS

In this day and age, it seems like almost everyone goes to bed with their phones.  It’s the first thing people look at in the morning and last thing to look at before bed.  This could really be affecting your quality of sleep.

It’s known that looking artificial light such as those from TV’s and computer screens can be harmful to sleep.  Mainly because the artificial light can delay or stop the brain from producing melatonin.  Melatonin is what helps your body know when it should sleep so a lack of production of it isn’t good for sleep in general.

Flipping through the TV or scrolling through photos on your phone may be a routine before bed but it’s something you should definitely think of nixing if your sleep at night isn’t as good as you would like it to be.

READ

So what should you do instead of watching the TV or checking your Instagram before bed?  I’d suggest switching to reading a few pages of a book or newspaper instead.  This not only helps you relax but also gets you away from bad bedtime habits such as being on your phone or TV.  If you really can’t do away with TV or your phone just be sure to read for a little bit after you get off your phone or TV.  You’ll thank yourself in the morning for it.

WIND DOWN

Everyone winds down differently but some good things that might help you to wind down before bed include stretching, light yoga, meditation and breathing.

I personally enjoy stretching and some meditation before bed.  It really helps me relax.  The stretching really loosens any tension built up throughout the day, and the mediation and breathing also helps release stress from mind and body.  I’ll try and put up a short pre bedtime stretching routine post up later on so be sure to check back for that.

KEEP IT DARK

The darker the better.  The sun going down and the dark of night help the body know when it should sleep.  Darkness increases the production of melatonin and in turn signals the body that it’s time to sleep.

Having light in a room or shining through windows inhibits this natural sleep rhythm of the body.  It’s a good idea to try and keep your sleeping area as dark as possible.  I personally have blackout blinds and can safely say that they make a HUGE difference in my sleep.  The dark is sleeps best friend, so remember to turn off all the lights before bed.

ESTABLISH A ROUTINE

This is probably one of the most helpful things you can do before bed.  A bedtime routine helps establish your sleep patterns.  It reminds your body that it’s time to sleep so having a small bedtime routine helps train you in a sense to sleep.

Given the other tips above a good example of a easy bedtime routine would be to shut off all electronics about 30 minutes before your planned bedtime.  Read for 10 minutes before winding down and hitting the sack.  By the time you hit the lights if you keep the routine going steady for a week or two your body should be primed for a good nights sleep.

So that’s it!

Simple tips to help you get better sleep at night.  You don’t need to do all of them at once but try adding a few to your sleep routine and see how it works.  Some might work for you and some won’t.  It’s worth trying though if sleep is something that you can’t seem to get enough of.

 

If you like what you’ve read be sure to subscribe to the blog so you’ll never miss a post.  I always love hearing from people so don’t be shy to leave a comment or get in touch, happy pursuits!

Paolo

 

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