Sleep solution: 12 essential ways to have a better sleep
One of the keys to a healthy life is a good night’s sleep. Poor sleeping habits can result in several issues. If you have difficulty sleeping, follow these advices, you can ensure be certain you will sleep better!
1. Keep your sleeping times scheduled
An ideal sleep solution is to adopt a sleep-wake schedule. Choose a time where you will sleep and a time where you will wake up and stay consistent with it. Your body has a circadian rhythm: patterns of your brain on hormone production and biological activities through the time of the day. Having a consistent sleep and wake schedule will notify your body when to release sleep hormones, which will make you fall asleep easier.
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2. Exercise, Exercise, Exercise!
As soon as you wake up, make sure to incorporate any activity to keep moving! Get out of bed and move, move, move your body! Not only does exercise in the morning increase your metabolism, it releases endorphins, a hormone that makes you happy! If you can get going helps walk half an hour. If you don’t have time, five minutes of a morning workout will do the trick! you might also want to know about maximizing your workout performance!
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3. Improve Day and Night Light
Make sure your bedroom is darkened as possible. Being exposed to the light inhibits hormones that regulate sleep. At the same time, make sure that when you wake up, you are exposed to the daylight as it informs the circadian rhythm that its time to wake up!
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4. Clean your bedroom
Having a quiet, clean and tidy bedroom has a positive effect on your sleep pattern. If your room is a mess, then it is time to address this issue! Sleeping in a clean environment is a sleep solution to your problem.
5. Get a Good Mattress
The best sleep aid is a good mattress. How can you sleep well if you don’t have the perfect mattress? Make sure to have a high-quality that fits your preference. An ideal one would be not too hard, as it can give rise to spine problems. At the same time, some don’t like mattresses that are too soft. Why not talk with the salesperson to find the flawless mattress!
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6. Banana helps!
Certain foods are natural sleep aids. One example is bananas. This yellow fruit is a great source of magnesium and potassium, minerals that relax your muscles and your brain. Moreover, magnesium sets the circadian rhythm into sleeping mode. Before sleeping, make sure to eat a banana! Another food that contributes to better sleep is Manuka honey.
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As a last resort, turn to supplements. One choice is magnesium as it relieves your muscles and aids in releasing a hormone that carries out your sleep. Another supplement that is effective is melatonin. Ingesting this hormone will regulate your sleep cycle. However, make sure not to take too much as they might cause side effects and you can become tolerated!
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8. Relax before bedtime
Sleeping with a stressed mind results in poor sleep. Relax before going to sleep. For example, do some type of mind relaxation such as yoga or meditation. Maybe indulge yourself in massage therapy. You can also read a book to put your mind somewhere else.
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10. What happens if you wake up at night?
When you wake up in the night, it is preferable to get out of bed and continue reading your book or just drink a glass of water. Sleep solution to avoid stressing before your sleep is to try to write your worries before you go to sleep. You can even write your to-do list for the next day. This helps to clear your mind and keeps you more organized.
11. Watch what you drink
Coffee, coca cola, you name it. These beverages all have a detrimental effect on your sleep rhythm. Avoiding these drinks is a sleep solution. They contain caffeine, a substance that keeps your body awake. Make sure to not consume these beverages too much during the day and especially before bed as they keep you awake and disturb your sleep. You can always substitute turmeric with tea or Manuka honey with milk!
12. Avoid electronics
Try to avoid light before sleeping. Avoid any electronic devices such as your phone, computer or iPad before you sleep. Electronic devices send radiation that messes with hormones and inhibits melatonin, the hormone that makes you sleep.
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Invest a little money on buying a diffuser! Inhaling the essential oils have proven to not only strengthen your immune system but is also a sleep solution! So, contribute to a good night’s sleep! For having a better sleep, you also need to detox your body and get rid of toxins that harm your body!
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