If you want to get ahead in life, you need to be able to get as much sleep as possible. The human body needs to feel refreshed and recharged and sleep is the body’s way of doing this. If you fail to get the required amount of sleep each day, you will not be at your best. If this continues over a lengthy period of time, you will find that your performance starts to slip and you will struggle to be your usual self. The importance of sleep should never be underestimated and it is important that people give themselves the best chance of getting enough sleep.
Here are some top tips for the best night’s sleep ever.
Cut Out Caffeine In The Late Afternoon And Evening
Most people are aware of the fact that caffeine late at night is a bad idea when it comes to getting a good night’s sleep. This has seen many people cut out the caffeine in the evening or switch to a decaf alternative. However, you may not be cutting out caffeine early enough. There has been considerable research which indicates that caffeine at around 4pm can have an impact on your ability to sleep. If you want a good night’s sleep, caffeine such as coffee or high caffeinated drinks may be a great way to get you going in the morning, but they do not represent a good idea from the afternoon onwards.
Block Out Light
If you are looking for effective and continuous sleep, it is a good idea to block out as much light as possible. Many people find that they are fine at blocking out light from inside the home but it is the light from outside their property that causes them trouble. If this is the case, you should look to invest in effective shutters and window frames. Reducing the impact of external light entering your bedroom will help you to get more effective sleep.
Make Sure The Room Is Cool
The temperature of a room is also important when it comes to falling asleep. While many people like to feel cosy, it is important that the overall temperature of the room is cool. This is where having windows open during the day to promote freshness in the room can help you to fall asleep soundly for an effective night’s sleep.
Choose The Right Foods
If you like to have a snack late at night before you go to bed, you may be harming your chances of enjoying a good night’s sleep. Some foods will lay heavy on your stomach and may not allow you to settle. If you are looking to fall asleep effectively, try snacks like:
- Cottage cheese
- Banana slices
- Yoghurt and cereal
All of these snacks will help you to fall asleep without creating a situation where you are unsettled or your stomach is unable to digest the foods effectively.
your stomach’s growling late at night, try a small bowl of cottage cheese with banana slices, another dish that serves up tryptophan. Other combos of healthy carbs and protein, such as milk and graham crackers or yogurt sprinkled with cereal, will also do the trick.
Sometimes you need to relax and make sure that your mind has cleared itself of all of the stresses of the day. This is where engaging in some quiet and calming yoga late at night will help to put you at rest. Yoga helps to steady your breath and it will lower the tension in your muscles without causing your heart rate to race. All of which should put you in a better place with regards to falling asleep.
Step Away From your Smartphone
With work and your social life being such an integral part of your day, it is natural for people to check in before they go to bed. This is bad for two reasons. You may end up spending a considerable amount of time on these devices. Secondly, the bright screen will inflame your senses and will make your mind active. This can make it more difficult to relax and place yourself in the position where you will be more likely to fall asleep. If you want a good night’s sleep, stay away from your smartphone or tablet before heading to bed.
Develop A Proper Bedroom Routine
Parents understand the importance of developing a bedtime routine for their kids and this is the same for adults. If you carry out the same tasks before going to bed, your body will start to recognise the pattern and prepare itself for bed. This means that you will be in a better position for falling asleep and enjoying a good night’s relaxation.
Sleep is very important for making the most of life and there are many steps you can take to ensuring you receive a good night’s sleep.
My name is Nicola and i have interests in health & fitness, technology, family matters and interior design.