By making lifestyle changes such as sticking to a consistent sleep schedule, creating a relaxing bedtime routine, you can improve your sleep and wake up feeling refreshed and energized. Though easier said than done, here it is 7 tips we'd like to share with you so you can also wake up refreshed every morning.
1. Stick to a sleep schedule:
All the changes we have been through may have made it harder to maintain a consistent routine, but having a regular sleeping pattern is really important for good sleep. If you can wake up, wind down and go to bed around the same time each day, it will really help. Avoid napping too, if possible. Remember, your sleep routine starts before you actually get into bed, so build in time every evening to wind down – and try to switch off from your tech.
2. Pay attention to what you eat and drink:
There are indications that certain foods can make you sleepy or promote better sleep. Sometimes this is based on a particular research study and in other cases on the underlying nutritional components of the food or drink For better sleep: Eat complex carbohydrates such as whole-wheat toast or a bowl of oatmeal before bed. These foods will trigger the release of the sleepy hormone serotonin, and they don’t take long to digest.
3. Create a bedtime ritual:
Our physical health and how we look after our body can have a big effect on our sleep. It can be easy to fall into unhealthy patterns of behaviour that can make your sleep worse, especially at times like these. Having caffeine, alcohol, nicotine or a big meal too close to bedtime can stop you falling asleep and prevent deep sleep. Try to avoid them before bed and see if things improve.
4. Get comfortable:
Simple things can have a big impact when it comes to falling asleep and staying asleep. It's generally easier to drop off when it's cool, dark and quiet – but the right sleep environment is personal, so try different things and see what works for you. Wearing earplugs, putting your phone on silent and face down (or out of the room entirely), keeping clocks out of view and making sure the room is well ventilated can all make a big difference. Some people also find playing ambient sounds like rainfall, gentle music or white noise helpful.
5. Limit daytime naps:
If you're lying awake unable to sleep, do no not try to force it. If you're tired and enjoying the feeling of resting, then sleep may naturally take over. But if not, get up and do something relaxing for a bit, like reading a book or listening to quiet music, and go back to bed when you feel sleepier.
6. Include physical activity in your daily routine:
According to a survey by The National Center for Complementary and Integrative Health, more than 85% of those who practiced yoga reported reduced stress and 55% reported better sleep. These 7 restorative yoga poses before bed have been shown to increase relaxation and relieve tension. Regular exercise is also great for sleep. Just remember to steer clear of anything too vigorous right before bedtime if you find it affects your sleep.
7. Manage stress:
Lots of us have had extra concerns or anxiety and these feelings can affect how easily you fall asleep and how well you sleep. There are things you can do in your day to help manage your worries, like talking to someone you trust and switching off from the news. If you often lie awake worrying, set aside time before bed to make a to-do list for the next day – this can be a good way to put your mind at rest.
Take a look below at our infographic below:
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