It’s very important that you get your rest at night. Your body needs to pick up fuel and rejuvenate for the next day.. A good night’s sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. However, you just can’t seem to get a good night of sleep. We’re here to assist you on that, by providing you ten tips to help you sleep at night.
1. CUT THE SUGAR INTAKE
Too much sugar can be a bad thing for two reasons: your health and your sleep. It plays a significant role in the development of your life. It’s worse to drink it at night as it just makes you hyper, makes you wide awake and this just leads to episodes of insomnia. Make an effort to cut out all sugar by around 5pm. This gives your body a few hours to metabolize the sugar before you jump into bed and helps prevent it keeping you awake.
Going for a brisk daily walk won’t just trim you down, it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin, Dr. Carlson says. A study in the journal Sleep found that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less often. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. Carlson says a morning workout is ideal. “Exposing yourself to bright daylight first thing in the morning will help the natural circadian rhythm,” she says.
3. LOWER THE CAFFEINE
Not only does too much sugar effect your sleep, but so does caffeine. Caffeine is a stimulant, which is why so many people drink it first thing in the morning – to wake them up! This is the last thing you want when you’re trying to get some shut eye. Try to avoid all caffeine in the evening and stick to water.
4. EAT—BUT NOT TOO MUCH
A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you’re hungry right before bed, eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers) to satisfy you until breakfast.
5. GRAB A BOOK AND READ
Along with your herbal tea, you can grab a book and read a little. The words that scramble evenly throughout the pages of the book, can put you in a relaxed state of mind, preparing your body and mind for sleep. It’s a great way to get your mind off every day stress and sink into the story you’re reading.
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