A good night’s sleep is one of the most underrated blessings of life. Millions if not billions of people today simply can’t seem to put themselves to sleep even after a hard day’s work. Worst of all, is that they have to wake up early and start their day. If this sounds like you, and you’re tired of tossing and turning at night, this one is for you. Here are 5 secret tips to sleeping like a baby:
1. Get comfortable
If there’s a time to go all out when shopping, it’s when shopping for your bedroom. Get cozy, and really comfortable. After all, at least 6 hours of your daily 24 hours are spent on your bed. That’s a quarter of your day and possibly more than a quarter of your lifetime!
Invest in a good supportive mattress, read these Nectar mattress reviews, some comfy pillows, and warm comfortable beddings. It does not stop there. Get yourself some comfortable pajamas, and if you prefer sleeping commando, ensure your beddings are warm enough.
From here, find the side that suits your the most. If you’re having trouble doing so, try sleeping on your left side. Studies show that it improves circulation, reduces heartburn, and keeps your airways open!
2. Switch off all electronic screens before bed
Electronic screens emitting blue light do more harm than good to your eyes. That’s why most phones today come with the option of blue light filters. Others go to the extent of purchase blue light filter glasses. At night, this light prevents the release of natural melatonin.
This is a hormone that signals the brain that it’s time to switch off. As long as there is light, particularly blue light, the brain fails to register that it’s time to sleep since it hinders the release of melatonin. To get a good night’s rest, switch off all the screens one hour before going to bed.
3. Eat sufficiently but don’t eat too close to bedtime
Without a doubt, hunger pangs will keep you up at night. It is therefore advised to sleep when sufficiently full. Nevertheless, you should not eat too close to bedtime. Your body is naturally geared to digest food in an upright position.
Eating right before bed can therefore cause acid reflux, and heartburn when we lie down, leading to insomnia. You should therefore have dinner at least 3 hours before bed. If you feel like you need to eat something just before bed, try a snack of low-sugar cereal. Avoid fats and dense proteins by all means since they are harder to digest.
4. No caffeine 6 hours before bed
Did you know that caffeine is a stimulant? That’s why a cup of tea or coffee is perfect for mornings! Caffeine is meant to stimulate you to have a productive and alert day. It is such an effective stimulant, that its effect could last up to 14 hours! Its potency however reduces after 3 to 5 hours.
That said, if you do not want to find yourself wide awake and alert at 3 am, quit your caffeine intake 6 hours to bed. In general, avoid consuming more than 2 cups of coffee daily, which is about 200mg of caffeine. This keeps your caffeine levels low throughout.
5. Don’t drink alcohol too close to bedtime
While alcohol is a depressant and could make you fall asleep easily, experts warn that it disrupts sleep in later stages. It is thought to cut down on REM sleep and can have great detrimental impacts. Sure, there’s nothing wrong with having a beer in the evening, just make sure you do so a could of hours before bedtime. This allows your body to metabolize all consumables before sleeping.
Get a Good Night’s Rest Today
Regardless of how long you’ve been tossing and turning without avail, these 5 tips will make you sleep like a baby! Try them and get a good night’s rest today.
