Plagued by bouts of sleeplessness? Having trouble staying asleep? Before you consider taking sleeping pills or other medications, we recommend making small changes in your lifestyle instead. The fact is, your lifestyle makes a huge impact on sleep. By making positive lifestyle changes, you can improve your health and enhance your overall well-being without spending a single dime.
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Pare Down Your Bedroom Activities
The bedroom should be strictly used for sleeping and you have to condition your mind that your bedroom should never be used for non-sleeping activities such as playing video games or working. If you are prone to using the bed for other things besides sleeping and having sex, it’s time to pare down your bedroom activities. Any mentally or physically stimulating activities must be avoided to ease the mind to sleeping. As such, do not check your email, play video games, watch TV or workout in your bedroom.
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Stick to a Sleep Schedule
We’ve already discussed the importance of better sleep hygiene and the dangers of sleep deprivation. The body’s internal clock gets upset when you’re still up beyond your bedtime so do not sleep late. Stick to a regular bedtime and wake up at the same time every morning to get as much rest as you could during the night. Develop a sleep routine to ease yourself into sleeping and do not go to bed if you’re not ready.
Go for a Light Snack
Yes, a healthy serving of lean protein and little complex carbs is helpful if you’re suffering from bouts of sleeplessness. Certain types of food promote the release of sleep hormone melatonin and serotonin. These foods include dairy products, milk, and turkey. Consuming a light snack before bedtime improves your chances of a restful slumber.
A healthy lifestyle improves sleep but there’s no need to wear yourself out with a rigorous workout regimen. Doing light workout 30 minutes a day, five days per week is enough to stay fit and improve sleep. Regular workout decreases anxiety and alleviates stress, helping you sleep better at night while shrinking the waist! That said; do not work out so closely to bedtime. Our advice is to exercise in the afternoons, a few hours before dinnertime for best results.
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Skip Afternoon Coffee Breaks
The effects of caffeine are long lasting because the stimulant cannot be filtered out of the body as quickly. As such, an innocent afternoon coffee break could ruin your nighttime sleep! Instead of taking coffee in the afternoon, reach for water. Chocolate and tea contain caffeine too so steer clear of these during the afternoons.
Taking alcohol in the evening could make you drowsy but the effects of the drink will wear off while you sleep, causing you to wake up in the middle of the night. The fact is, alcohol interrupts normal sleep processes, causing poor sleep quality and sporadic wakefulness. If you can, avoid nightcaps especially if you need to wake up early the next day.