In today’s stressful life, setting ourselves for a night of nice quality sleep is easier said than done. We all want a good night’s sleep, and yet so many of us find ourselves tossing and turning our heads hours after we hit the sack, unable to slip into a slumber.
We all deserve a peaceful sound sleep and so I thought why not round up some of the best and most useful sleep hacks that can help you find it a lot easier to curl up under the covers and nod off. Making simple changes to your daytime routine and bedtime habits can have a huge impact on how well you sleep, leaving you feeling mentally sharp, emotionally balanced, and full of energy all day long. So, without further ado, here are my ten simple sleep hacks…
You have an inner scheduler, hardwired into you. Called the circadian clock, it helps you fall asleep each night and wake up the next morning. Getting in sync with your body’s natural sleep-wake cycle is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule you’ll feel much more refreshed and energized. This will help set your body’s internal clock and optimize the quality of your sleep.
Among its many benefits from weight control to reduced stress, exercise is one of the most important things for a sound sleep. But the timing of your exercise can make a difference. Morning workouts are usually the best choice, working out in the early hours has another bonus: deeper sleep at night. Also, if you exercise outdoors in the morning, you’re sure to get a daily dose of sunshine, which can help regulate your sleep/wake cycle. On the other hand , a high-intensity workout late in the day can disrupt sleep. The boost in body temperature might interfere with falling asleep. If you prefer to get in some pre-bedtime movement, try yoga or simple stretching, both of which can help you unwind and relax for a restful night.
Avoid bright screen atleast 2 hours before sleeping
The screen light emitted by cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle. Reducing melatonin makes it harder to fall asleep. Instead, try and turn off your laptop, phone or tablet about an hour before you hit the bed, so that your mind can unwind properly, and you can get that all-important quality sleep you deserve.
Have a warm salt bath
Still can’t seem to wind down at night? Try soaking in sleep inducing salt baths which calm your mind and body and ensure a good sleep. They do more than just smelling great. It’s the aromatherapy from the essential oils and herbs, plus the sleep property of the salts that makes soaking in bath salts one of the most natural ways to fall asleep naturally.
Eat small carbs
Eat a low carb meal and avoid heavy, carb rich foods within few hours of bedtime. Spicy or acidic foods can cause stomach trouble and heartburn. Eating late will also affect your weight, so its best to get most of your calories early in the day and then have a light supper.
Introduce lavender scent to you bedroom
Lavender oils and fragrances works great anytime you need to relax or wind down. It calms both your body and mind. Overall, it just creates a comforting, calming environment for your perfect sleep!
Use the bed room only to sleep
The bed is for sleep and sex only. This is the golden rule of good sleep hygiene because having multiple distractions in your room interferes with your transition into sleep. Your body and mind should recognize your bedroom only as a place of rest.
Don’t drink coffee in the afternoon
A cup of coffee in the afternoon may sound good for combating sleep and staying energized but caffeine can be a double-edged sword. It actually prevents you from getting a good night’s sleep. Basically, Caffeine prevents sleep by blocking adenosine receptors. As long as there is a steady supply of caffeine flooding the receptors, sleep will be hampered.
Wearing socks can be smart if you’re having trouble falling asleep. When you’re about to sleep, your body redirects blood flow to your hands and feet to redistribute heat from your core, triggering sleep. Cold feet, on the other hand, interfere with blood flow. So a pair of socks to warm your feet causes blood cells to widen, which increases blood flow, and, in turn, helps you fall asleep faster.
So sleep well and use these simple hacks. I am sure you will sleep like a baby and love me for this!
Do you have any other sleep hacks?
Please share with me and my tribe.
Love and health