Insomnia the modern man’s disease seems to have plagued everyone.
The combination of unhealthy diet, not exercising and staying stuck to our electronic back lit screens for most of our time has put our circadian rhythm clocks completely off balance. So we have compiled a list of 15 ways that can help you sleep better by just making tiny tweaks in your daily routine. So that you can sleep better and live a healthy life.
1. Cut Down Sugary Beverages
What can we say we all love sugar and everything that contains it. But not only can excess amount of sugar destroy your health it can also create sleeping problems. Consuming sugar in any form right before bed is counterproductive to sleeping well through the night. If you are drinking around 1 litre of sodas in one day that is on an average 3 cans, you need to cut it down to half and stop consuming any sugar after 5 o’clock in the evening. This will give your body the time to metabolize and detox all the carbohydrates.
2. Cut Down Caffeine Intake
Like sugar can boost up your insulin levels, caffeine can boost up your adrenaline. If you drink a lot of coffee then you might think about cutting the intake down and just like sugar try not to drink any after 5 o’clock in the evening.
3. Eat Fruits
Before you go to bed try to consume a small amount of carbohydrates. This helps your body to produce melatonin which is a hormone that makes you sleep. The best way to do this is eat a small amount of fresh fruit like a handful of grapes or a small apple.
4. Melatonin Supplement
Sometimes your internal clock might need a hard reset if that is the case then taking a melatonin supplement can work wonders. You can take the supplement (consult your doctor for the dosage) one hour before you plan to go to bed. Taking it an hour before will help your body to unwind and give you time to brush your teeth and get your pajamas on and before you know you will be sleeping like a baby.
5. Drink Herbal Tea
Say no to sugar and caffeine and yes to herbal tea. YES… herbal teas are the perfect way to unwind and relax you at the end of the day. Herbal teas come in many flavors so there is always a chance that you can find some that are your favorites.
Where diet and exercise play an important role in sleeping, a quiet mind is also an important factor. You can relax your mind before you go to sleep by doing some light reading while drinking a cup of herbal tea.
7. Make A List
Some people who are always charged and pumped up, to read at night might not be possible for them. So instead you can sit and make a list of all the things that you did that day and make another list of things that you need to do the next day. By doing this your mind would be able to relax as you won’t keep worrying about what you need to do the next day and you can concentrate instead on relaxing and unwinding.
8. Lift Weights
While cardio is good for your morning exercise routine, lifting weights in the evening can make the best bedtime routine. You can do some weight training after dinner if by any chance you don’t have a weight set then you can try a few cross-fit style exercises or just do some pushups and sit ups. By doing this muscles would be able to burn any lingering sugar in the bloodstream and this will help you to doze off more easily.
9. No Electronics In Bed
Smartphones and tablets are the new generation technology which has their infinite advantages but at the same time they have caused considerable damage to the sleeping habits. Put your phones on silent mode before you go to bed so that you don’t get any messages or calls that might make your brain start working and hence make sleeping impossible for you.
10. Have Sex
Those of you who have a partner might want to take advantage of this blessing for sleeping more easily. Having sex and getting an orgasm or even cuddling is a great way to release stress as it helps to release the hormones oxytocin and sertonin and both these hormones help you to feel relaxed and sleepy.
11. Stop Hitting The Snooze Button
When you keep on snoozing your alarm you are just perpetuating a bad sleeping cycle. As you know that you will snooze your alarm at least five times before you wake up so you go to bed late. Instead you should force yourself to wake up the first time your alarm goes off this might be exhausting but it will eventually lead you to go to bed on time.
12. Stop Smoking
Nicotine prevents you from sleeping as it is a stimulant. Many people who smoke experience withdrawal urge at night. Studies have shown that smokers are four times more likely to feel unrested after a whole night sleep than people who do not smoke. Apart from this smoking intensifies sleep apnea and other disorders related to breathing and these can also stop you from sleeping well during the night. You should not be worried about the fact that quitting smoking can keep you up at night this effect will pass away in around three nights according to experts.
Author Bio: Marry Jojo is a freelance writer and blogger. She write tech reviews at Top10BestPro.