15 Thing to Do During a Day for Better Sleep at Night
According to the Center for Disease Control, approximately 50 to 70 million people in the United States have problems with sleep. While some people have difficulty in falling asleep at night, others have problems with waking up during the night. Sleep deficiency is a public health problem, causing motor vehicle accidents, medical and other occupational errors and industrial disasters. Additionally, a lack of sleep can also contribute to the development of diabetes, heart disease and stroke. Get a better night’s sleep tonight with these 15 tips.
1. Include Sleep-Friendly Foods in Your Diet
Eating certain foods during the day can help you sleep better at night. Tart cherries and tart cherry juice contain high levels of melatonin, a natural substance that helps the body to sleep at night. Additionally, some studies also show that eating kiwi fruit can help people with sleep disorders get shut-eye at night.
2. Invest in Your Sleep
Just like a good chef needs the right equipment to cook properly, you need to invest in the right sleep materials for a good night’s rest. Buy a quality mattress, nice sheets and the right pillow for you to fall asleep fast.
3. Wake up at the Same Time Each Day
Though varying work schedules and going out with friends can make going to sleep at the same time each night difficult, doing so can help your body to sleep its best. Setting your alarm clock for the same time each day will keep your body’s circadian rhythm the same and help you to fall asleep at a predictable time each night.
4. Exercise Regularly
Getting exercise every day not only helps people to fall asleep faster, but it also helps people stay in the deep stages of sleep longer. This allows the body to repair itself and wake up feeling rested.
5. Lower Your Home Temperature
In the evening, the body naturally lowers its temperature, signaling the brain the get ready for sleep. Keep your bedroom between 65 and 75 degrees in order to allow your body to stay in the REM cycle of sleep the longest and to signal your body when it’s time to stay asleep.
6. Try Doing Some Yoga
Stretching, yoga, relaxation and meditation exercises can all help your body to relax and unwind after a long day. Try doing these exercises in your bedroom in the dark for the best result.
7. Listen to Your Inner Body Clock
Everyone has a unique circadian rhythm that helps them to perform their best at certain times of the day. Listen to it the next time you exercise to ensure that your activities aren’t harming your sleep cycle. After exercising, if you feel energized, you should exercise first thing in the morning. If you feel relaxed afterward, exercise in the evening to help you sleep better.
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8. Prepare Your Body
Make your body relax by trying a progressive relaxation technique. Tighten your muscles, beginning at your toes and working your way up to your shoulders, for seven seconds. Release and go on to the next muscle group.
9. Drink Lots of Water
During the night, we breathe out approximately one liter of water. This leads to some people waking up feeling dehydrated. Drink plenty of water throughout the day in order to keep the body hydrated and awake, which will help you to sleep better at night.
10. Drink Caffeine at the Right Time
If you rely on coffee or soda to get you through the day, you don’t have to give up your habit. Drinking caffeine at the wrong time of day, however, can wreak havoc on your sleep schedule. Wait 90 minutes after waking before drinking coffee in order to allow your body to release cortisol and naturally wake up on its own. In the afternoon, stop drinking caffeine after 2 p.m. to allow it to wear off before bedtime.
11. Avoid Alcohol
While alcohol can make you feel drowsy, it will also prevent you from falling into a deep, restorative sleep. Stop drinking three hours before bedtime in order to sleep better at night. Additionally, always drink one eight-ounce glass of water for every alcoholic beverage to keep your body hydrated to help it sleep better.
12. Stop Annoying Noises
Snoring, the neighbor’s party and construction outside can all disrupt your sleep. If your neighborhood or apartment building is particularly noisy, consider listening to white noise or relaxing music as you drift off to sleep.
13. Get Plenty of Sunshine
Because melatonin is released when it grows dark, stepping out into the sun in the morning is critical for your body to wake up and become energized. Fully waking up in the morning will allow your body to correct its sleep cycle and help you to feel tired at night.
14. Try Essential Oils
Lavender, sandalwood and marjoram can all induce relaxing feelings in your body and help you to fall asleep faster. Try rubbing a lotion with the essential oils on your feet before sleeping or using a diffuser in your room for the best effect.
15. Keep Your Bedroom Dark
In order to allow your body’s natural melatonin to release and induce drowsiness, keep your bedroom as dark as possible. This means keeping electronics out of the bedroom. if you are in the habit of checking your email on your phone or watching a show on your tablet before sleeping, do this outside of the bedroom to allow the melatonin to work.
Don’t stress about bedtime anymore. Get the seven to eight hours of sleep each night that is necessary for good health with these tips and improve your health and your life.