Sleeping is very important for both physical and mental health. If you don’t sleep enough, it can cause a lack of energy, stress, emotional imbalance and even may affect your weight.
Many of us have insomnia, we toss and turn at night struggling to fall asleep. Daytime habits or your lifestyle can be the reason for this problem. Some people don’t even realize that they can have much more control over the quality of sleep.
Today I would like to give you some recommendations on how you can enjoy better sleep at night and consequently boost your health and improve the way you think and feel.
6 ways to improve your sleep
Be smart about food and drinks
It is not a secret that your eating habits can affect the quality of sleep, especially if you eat before bedtime. Drink less coffee and smoke less. You may be surprised, but you can have sleep disorders even 10-12 hours after drinking caffeine! Smoking also can have a bad influence, especially if you do it right before going to bed.
Avoid drinking too much liquid if you are going to sleep soon, as you will have to wake up during the night to go to the bathroom. Alcohol is also not good, as it can ruin your sleep cycle once you are out. In addition, you should avoid heavy foods 3-4 hours before going to sleep. However, you can have some light snacks, such as yoghurts, bananas or a bowl of whole-grain low-sugar cereal.
Exercises burst your energy and you feel much better during the day, but at the same time, regular workouts improve the quality of sleep. The more you exercise, the better sleep you have. Although, even a short workout will help fall asleep faster, but it can take some time before you feel the effects.
Exercises improve your metabolism and stimulate cortisol. You should do workouts in the morning or afternoon, but never right before going to bed. If you can do it only in the evening, then exercise at least three hours before bedtime.
Go to bed at the same time every day
You should have a regular sleep-wake schedule because it helps you feel more energized and refreshed during the day. If you go to sleep and get up at the same time every day, you set your body’s internal clock and after some time you will be able to wake up even without an alarm. Don’t stay up or sleep too long during the weekends, as it can ruin your sleep-wake rhythm.
You should also limit your naps to about 20 minutes in the afternoon. If you get sleepy after dinner, do some activity. It can be even something small like a chat with your friend or washing the dishes. If you go to bed early, you are more likely to wake up at night and then you won’t be able to fall asleep again.
Be smart about light
Darkness makes you sleepy, while light makes you awake. Have your breakfast and coffee outside or by a sunny window, it will help you wake up completely. Also, you should spend more time outside until it gets dark. Walk your dog, meet a friend or exercise under the sunlight. If you live in a cold country and experience a lack of sun, use light therapy.
Don’t use your laptop, tablet or phone at least 1-2 hours before bedtime. If you have to do that, you can just turn the brightness down. Don’t watch TV before going to bed, you should listen to an audiobook or music instead. When you are ready to sleep, make sure your room is dark or wear a sleeping mask. If you wake up at night, don’t switch on the light, use a small torch or dim nightlight. In this case, it will be easier for you to fall asleep again.
Clear your mind
If you have too many thoughts in your head or your day was very stressful, you need to clear up your mind. You can relax by having a warm bath, dimming the lights, doing meditation or listening to calming music or an audiobook. You can also do a breathing exercise: slowly breathe in through your nose and then slowly exhale through your mouth, do that several times. It will help relax your body and mind.
Make sure nothing will interrupt your sleep
Your bedroom should be absolutely quiet, cool and dark. You can use earplugs if there is always noise from your neighbours, traffic or other family members. If your room is too hot or too cold, it will interrupt your sleep. It should be a bit cool and have good ventilation. Make sure your mattress is good so you won’t have back pain. Don’t eat, work or watch TV in bed and then your brain will associate it only with sleeping.
Alessandro Rocco Pietrocola is an entrepreneur and investor based in London and operating mainly in Europe, Asia and Oceania with main focus on UK, Baltic Countries, Russia, China, Hong Kong, Malaysia, Singapore, Middle East and New Zealand as area of interest! At the moment is the CEO of Astorts Group. He is an UK FCA (Financial Conduct Authority) Approved Person and is has great experience as director of regulated companies. He uses to dedicate part of his life to inspire others and help them achieve the most out of their life. Since he was 20, he had successfully founded and managed several companies operating in the field of management consulting, wealth management and fintech. He loves travelling, he is a cigars lover, an amateur golfer and a dapper man.