1. Get Some Sunshine in The Morning
Basking in the morning sun for at least 30 minutes not only enables the body to synthesize vitamin D but also helps reset your biological clock or circadian rhythm. This is one of the reasons health experts recommend basking or taking a walk in the early morning sun. It is by resetting the body’s internal clock that you will be able to drift to sleep at night.
Regular physical exercise is good for your health and sleep too. You should, therefore, strive to take at least 10,000 steps every day. Exercise helps the blood to circulate through all the body organs and is also known to help promote sleep at night.
3. Limit Your Tea and Coffee Intake
Coffee and tea contain caffeine, a stimulant known to prevent sleep. This is one of the reasons many people prefer having either tea or coffee before starting the day. As helpful as it may be, sleep experts advise against taking such stimulants after 5 pm. This also includes other beverages and foods known to contain caffeine and other stimulants.
4. Get Some Fresh Air
Learn to open the windows to let fresh air inside your bedroom and the entire house. The fresh air is oxygen-rich, hence it does help fight stress. You could also try sleeping with the window-open – this is if you don’t mind noises outside.
Preparing For The Night
5. Don’t Overfeed in The Evening
Having a heavy meal a few hours to bedtime will make it harder for you to fall asleep. You also should avoid alcohol several hours to bedtime as well. Instead, consider having just a light meal and not more than one glass of alcohol, if you have to. Drinking too much will force you to wake up repeatedly for short calls, hence cause you to wake up with a nasty headache and tired. Smoking too isn’t recommended at night. This is because nicotine contains compounds that increase the heart rate, making it almost impossible to fall asleep.
6. Eat Foods Known to Induce Sleep
Foods rich in natural amino acids are known to promote and even induce sleep. This thus makes milk, yogurt, bananas, dates, and nuts good for your health and sleep. Adding foods known to increase serotonin production will do the trick too. These include dark chocolate, bananas, wholemeal products, and even turkey. While these foods may promote sleep, you still need to eat them in moderation. This is especially important if having your dinner 2 to 3 hours to bedtime.
7. Take on A Relaxing Habit
Reading a book, listening to relaxing music, some yoga, and even a warm shower can help induce sleep. Look for activities that help the body and mind calm down to create the mood for sleep. Most people find reading a book or magazine quite useful, while some will simply take a stroll a few hours to bedtime. Just identify what helps your body relax, and keep doing it.
Physical stress might also make falling asleep harder than it should. A simple massage or relaxing exercises might, however, help solve the problem, hence enjoy a good night’s sleep.
8. Get Comfortable
How old is your mattress? A good supportive mattress is imperative for a good night’s sleep. Consider an upgrade, check out these Sleep Number mattress reviews.