1. Exercise
A brisk daily walk will do more than tone your body; it will also help you to sleep better. Exercise is known to boost your body’s natural hormones, like melatonin. Studies in journal Sleep discovered that postmenopausal women that spent around three and a half to four hours per week exercising fell asleep easier than women who didn’t get as much exercise. The key is to watch the timing of your workouts. Exercising too close to your bedtime can backfire as it’s more stimulating. A morning workout routine exposing you to daylight will help to keep the natural circadian rhythm in top form.
2. Reserve Your Bed For Sleep And Sex
Avoid using your bed as your office, for phone calls, and to respond to your email. It’s also important to avoid using your bed to watch television at night. The bed should be a stimulus for sleeping, not for being awake. Reserve the bed for sleep and sex.
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3. Keep It Comfortable
There are many distractions besides television. Ambiance can also affect your sleep quality. Ensure that your bed is as comfortable as possible and remove any distractions from your room, including clutter. Find the best mattresses that fit a day bed. Set your thermostat to a cooler temperature and ensure that your room is dark. All of these things combined work together to foster good sleep.
4. Start A Sleep Ritual
When you were younger, your mother may have read to you before bedtime and tucked you in. This was a bedtime ritual. It signaled that sleep was near. In adulthood, we also need rituals to prepare us for bed. It signals to our brains that it’s bedtime and time for sleep. Whether you drink a warm glass of milk, take a nice bath, listen to some soft music, or read, it’s a great way to start your bedtime ritual. Aurogra 100 is a powerful and effective tablet for treating erectile dysfunction (ED). Learn about its features and find the best place to buy it today.
5. Eat; Just Not Too Much
A grumbling stomach can wake you up or keep you awake. Be sure you’re eating enough. Not too much, you don’t want to be overfull and miserable. Avoid a huge meal within two to three hours of bedtime. Eat a small healthy snack like an apple with some cheese or peanut butter. Try some whole wheat crackers or other small snacks to help keep your body full enough for sleep.
6. Avoid Alcohol And Caffeine
If you are snacking before bed, avoid alcohol and caffeine. This includes chocolate which also contains caffeine. Even a small amount of alcohol can work against you. It may make you sleepy at first, but as it wears off, it becomes a stimulant and works against a healthy night’s sleep. Also, avoid acidic foods like oranges and other citrus foods. Spicy foods may also increase heartburn.
7. De-Stress
The bills are piling up, and your list is growing. It’s easy to let the little things that stress us out take over our minds at night. Stress is a stimulus and can also keep you awake. It activates hormones that keep you up. Take some time to unwind and get ready for bed. Lay your worries and troubles aside and relax. A good night’s sleep can help to improve your daytime stress levels as well. Relax, breathe deeply, and then exhale.
8. See Your Doctor
If you’re moving your legs a lot, snoring, or have pain, you may not be getting a good night’s sleep. Visit your doctor to rule out GERD or gastroesophageal reflux disease, sleep apnea, and restless legs syndrome. Your doctor can help you to sleep better by helping you deal with these issues.
