5 tips for a better night sleep

5 tips for a better night sleep

5 Tips for a Better Night’s Sleep

There is a lot more to sleep than just closing your eyes and being in an unconscious state. According to health experts, it's an indispensable activity that's directly tied to our physical and mental well-being.

Why is Sleep Important?

When you sleep you enter a state of rest, which signals your body to start repairing itself. Your cells, organs and tissues focus on rejuvenating themselves. Simply getting a few hours of light sleep is not enough for your body to be productive. You need a restful and deep sleep so you can have enough energy for the new day and give your body time to replenish.

5 Tips to Get a Better Night's Sleep

Try Putting Down Electronics Before Bed

The buzz you get from browsing through social media feeds and watching online videos could be keeping you awake and creating you to be unable to sleep soundly.

Experts recommend staying away from phones, tablets and computers 30 minutes to an hour before your bedtime so you can settle down and not be as distracted. The blue light emitted by your cell phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle. This makes it increasingly difficult to fall asleep and wake up the next day.

Reduce your Coffee and Sugar intake at Night

As the sun begins to set your diet should take on a more relaxed and sugar-free approach. Coffee may be good for waking up in the morning but it's disruptive to a good night’s sleep.

The same goes for sugar-laden foods such as sodas, cake or other desserts. I’m not saying don’t consume them ever again but try and lower your intake in the evening time.

Try Chamomile Tea or a Magnesium Supplement

Melatonin is a popular sleeping aid, but there are actually more natural foods you can use to try to relax and get some quality sleep.

Make a chamomile tea before getting into bed, Chamomile is known as a sleep inducer and has been known to help you relax before bed for a better night’s sleep. You could also try magnesium supplements as magnesium can be known to help make it easier for you to sleep and improve sleep quality.

Minimize Noise and Light

Loud noise and bright lights are two of the biggest offenders in the bedroom. If this is the case it could be one of the main factors as to why you maybe struggling to sleep, try and minimize the noise and light the best way possible.

You could swap out your lamp lights and get ones that have an adjustable brightness. Turn off the TV and your mobile phone reducing the blue light that keeps your mind awake or you could even install black out blinds to block the outside light from coming in.

Practice Mindful Meditation

Lastly, Meditation may help you clear your mind of any worries and stresses. Take a seat in a comfortable position, start paying attention to your breathing and imagine a relaxing place, such as the beach. If you do this for around five to ten minutes you may find that you feel more relaxed and clear minded in preparation for rest.



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