How to Sleep Well and Feel Great Every Morning
Simple techniques to help you get a great night's sleep.
Do you find it difficult to sleep at night?
If yes, then don't despair, as there are several simple techniques you can adopt to help you fall quicker and deeper to sleep — enabling you to wake up feeling refreshed and ready to tackle the day ahead.
Let's take a look at some of these sleep improvement methods now.
1. Keep a sleep diary
Keeping track of your sleep habits can help you identify any issues or problems. This information will help you figure out what changes you need to make in order to get a better night’s sleep.
Simply write down everything that happens before, during and after your sleep session each night. This will help you to identify any patterns or problems that may be preventing you from getting a good night’s rest.
2. Exercise daily
Exercising regularly can help improve your sleep quality, according to a recent article published by The Sleep Foundation. The article highlights the National Sleep Foundation’s 2003 'Sleep in America' study, which shows that people who exercise regularly are likely to sleep better than those who do little or no exercise.
The benefits of exercise on sleep are tangible. For example, exercise releases endorphins, which have a calming and soothing effect on the brain and body. Exercise also increases levels of serotonin, which can promote relaxation and help you get a good night's sleep.
3. Eat healthily and drink plenty of water
If you want to sleep well, you should eat healthily and drink plenty of water throughout the day.
Eating a good breakfast is important because it gives your body the energy it needs to start the day. Make sure to include foods that are high in protein, fiber and healthy fats.
Be sure to also drink plenty of water throughout the day — this will help keep your body hydrated and promote optimal blood flow.
4. Avoid caffeine in the evening
Drinking caffeine late in the day can make it harder to fall asleep. This is because caffeine disrupts the natural sleep cycle by increasing levels of adrenaline and cortisol in our bloodstreams.
Personally, I find that even a coffee at 3pm can disrupt my sleep; so I choose to cut out any caffeine from lunchtime onwards.
5. Take a warm bath before going to bed
Taking a warm bath before bed can help you to relax and fall asleep faster, according to a recent study by The University of Texas at Austin.
You could also try adding aromatherapy oil (such as lavender oil) to your bath. These oils can help enhance your relaxation and promote a restful sleep.
Baths are also a great way to detox your body.
6. Don’t watch TV or use electronics in bed
Using electronic devices in bed — especially screens that are brightly lit — can be disruptive and stimulating, making it harder to fall asleep.
Instead, try reading a physical book or listening to calming music before bed.
7. Try meditation or yoga before sleeping
Before you go to bed, it can be helpful to do some form of relaxation. Some people swear by meditation or yoga before sleep.
Both of these exercises can help to calm your mind and body, which can help you fall asleep faster and easier.
8. Make sure your bedroom is dark and quiet
If you’re struggling to get to sleep, try making your bedroom as dark and quiet as possible.
If noise is an issue, try using earplugs.
If light coming through a window is an issue, invest in a blackout blind.
9. Go to bed at the same time every night
If you find it difficult to fall asleep or stay asleep, try going to bed and waking up at the same time each day for two weeks. This will help regulate your body’s natural sleep rhythm and make it easier for you to fall asleep.
This is a great habit that will quickly benefit your overall health and well-being.
10. Get some sunlight in the morning
Some studies suggest that getting some sunlight in the morning can help you to feel more refreshed and energetic. This is because exposure to sunlight helps to produce serotonin — which is a mood-boosting hormone.
Additionally, getting some natural light in the morning can help to reset your circadian rhythm, which will aid in improving your overall sleep quality.
Getting at least 7-8 hours of sleep every night is essential for your overall physical and mental well-being. It will enable you to function at your best during the day, which in turn, will lead to increased productivity and satisfaction at work.
So, follow the simple tips in this post, and you'll soon be able to get the right amount of sleep and feel great every morning!
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