1.Exercise during the daytime
Some studies have discovered that working out during the day can assist in promoting a good night’s rest, while others say that doing physical exercise an hour and a half before going to sleep was linked to better sleep results. Trial and error can assist you in figuring out the best time for exercising.
If you suffer from back pain or other ailments that make it hard to work out, you can look for a different method, like water therapy, to increase your heart rate. The water waves offer gentle resistance and support your joints, which makes it possible to get a sufficient amount of exercise with little to no pain. You can also attempt occasional or brisk walking for about 5-10 minutes.
2.Don’t consume caffeine late in the day
Caffeine can lower the ability of your body to fall asleep significantly. Caffeine can remain in the body for up to 10 hours after ingestion, with some individuals accumulating higher concentrations compared to others. Every person is different – while some individuals may get little to no sleep with the slightest caffeine trace in their system, others may not get affected after consuming large concentrations.
However, if you can’t forsake your cup of coffee during the daytime, it would be prudent if you stayed away from drinks containing caffeine at least 6 hours before going to sleep. This period enables your body to generate sufficient melatonin (sleep hormone) without being blocked by the effects associated with caffeine.
3. Have an early dinner
The best time to eat your dinner is 2-3 hours before going to sleep. When you eat your dinner late, it’s likely that you’ll develop gastroesophageal reflux syndrome, which results in disrupted sleep. Having a late dinner also prevents the body from heating up, an essential factor to start your sleep cycle. Multiple bodily functions like glucose and insulin metabolism are also disturbed when you have a late dinner.
4.Take a warm shower prior to but not right before going to sleep
Increasing your body temperature through baths and showers one or two hours before going to sleep can assist you to sleep faster and remain asleep for long. The human body operates in such a way where the body temperature is higher (especially in the feet and arms) to allow the sleep cycle to initiate, and after 2 hours into the sleep cycle, the core temperature of the body drops. In order to remain asleep, this process of temperature regulation is key – this is when the sleep hormone in the body, melatonin, circulates in higher quantities.
5.Try using a natural sleep inducer
Certain fruit extracts or herbs have biological effects that may enhance longer sleep without changing the natural metabolism of the body. Here are some effective alternatives.
The Valerian herb is produced from a perennial flower root. It is categorized as a dietary supplement and can be acquired over the counter. Valerian is effective when it comes to assisting you to remain asleep for long, enabling a deeper and restful night’s nap.
Cherries have melatonin, which enables your body to adjust its sleep phases and allow you to sleep for long. Cherries also have tryptophan, a compound that decreases the duration required to fall asleep, which enables you to sleep quicker. You can acquire cherry extracts from grocery stores; you can ingest them in the form of juice or as supplements.
6.Create a haven for sleep
Trying to get a good night’s sleep in an uncomfortable environment will never work. It should be cool, tidy and comfortable. Your bed should be comfortable and supportive so when you lie down at the end of the day you find it easy to drift off without tossing and turning. Take a look at these Serta mattress reviews and invest in a great night’s sleep.