7 Tips on How To
Sleep Better

 
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Having trouble getting a good night's rest? This post is for you!

Today is World Sleep Day! World Sleep Day is an annual event organized by
the World Sleep Day Committee of World Sleep Society, aimed to celebrate the benefits of good & healthy sleep. This National day directs society's attention to the burden of sleep problems & their medicine, education, as well as social aspects.
World Sleep Day helps to promote the management & prevention of sleep disorders too.

We all need sleep. We can't conquer our day without it! Whether you haven't been sleeping as well as you'd like, or need some help to improve the way you sleep, check out this 7 tips on how to sleep better!

 
 
 

Eat Wise / Drink Smart

 

When trying to get a better sleep, they say you shouldn't eat right before bed - and it's true!  When eating a large meal before bed, the discomfort might keep you up. Instead, try to have your last meal 3+ hours before you plan to get ready for bed. And if you start to get a little hungry before bed, try a fruit! 

You may want to avoid any Nicotine, caffeine and alcohol too. The stimulating effects of nicotine and caffeine take HOURS to wear off and can really affect your quality sleep. And Alcohol may seem like a good idea, but try to avoid this too. It may make you feel sleepy,  but it can actually disrupt your sleep later in the night.

 

Workout Regularly. Just not before bed

 

Did you get a workout in? Good! Regular physical activity can promote better sleep - as long as it's not too close to bedtime. A post-workout burst of energy can keep you energized, but also awake. Aim to finish any vigorous exercise 5 hours before you'd like to catch some Z's.

Tip: Gentle mind-body exercises, like yoga or tai chi, are GREAT to do just before you hit the sack! 

 

Say "NO" To Naps!!!

 

Daytime Naps may SEEM like a good idea, but they can actually be the opposite of helpful. Long naps can interfere with having a restless sleep at night. If you have to nap to get you through your day, limit yourself to up to 30 minutes only. 

Tip: Overcome an afternoon energy slump with a short walk, a glass of ice water, or a phone call with a friend.

 

Create A Restful Environment 

 

Time to get creative! Try creating a room that's ideal for sleeping. Make sure to keep it cool, dark & quiet.

Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Lighting a candle before bed may aid to improve better sleep too! Doing calming activities before bedtime, such as taking a bath, using relaxation techniques like reading or yoga, can help boost sleep as well!

 

Power Down

 

Did you know that your PHONE may be the reason you haven't been sleeping very well? Your Phone, Tv, Alarm Clock, or any device you own that has a screen, emits a light blue light. When we stare at those devices for a long period of time, we actually feel more awake than sleepy. 

Tip: To stay clear of the Blue Hues, turn on Night Shift Mode an hour or two before you actually hit the hay!
Night Shift Mode automatically shifts the colours of your display to the warmer end of the colour spectrum after dark for you. With your screen being a warmer colour, instead of the blue hue we're all use to, you may get a better
night's sleep.

 

Stick To A Sleep Schedule

 

This one can be tough. We ALL have a busy life & therefore might not be able to go to bed the same time everyday. Try to set aside a time that you think you can go to bed at everyday. Whether it be 10pm, 11pm or even 12am. Also try to set aside roughly 8 - 7 hours that you can sleep for. Being consistant in when you sleep reinforces your body's sleep-wake cycle , which will help you sleep better. 

 

Free Your Mind

 

Put aside any work, pressing conversations, or complicated decisions 2 - 3 hours before bed. It can take quite some time to turn "off" the noise of the day. If you’ve still got a lot on your mind, try jotting it down & picking it up again for the morning. Then, about an hour before you head to bed, read something calming material, meditate, listen to quiet music or watch a calming tv show you've watched before.

 
 

I hope these tips help you sleep better! If you have any other tips I didn't mention, I want to know!  Tweet Me, Snap Me, or send me a DM on Instagram ! Happy Sleeping !! ✌🏾😴

 
 
 

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