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5 1/2 Simple Tips To Improve Your Sleep Quality

 

 

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Do you ever wake up in the morning feeling sluggish even though you got 8-9 hours of sleep?

Or, have you ever lied in bed trying to fall asleep but found yourself tossing and turning just trying to get comfortable?

If you answered yes to either one of these then read all the way through. If you answered no but still feel like you don’t get the best sleep at night then you also must continue reading.

Usually people associate their quality of sleep with the mattress they sleep on. Although having a comfy mattress plays a key role in the quality of sleep you receive at night it is only one piece of the sleep puzzle.

This is one area we need to get right because a good restful night sleep sets the tone for us the next day. It improves our brain function, our metabolism, and our work output just to name a few.

So if you want to just crush it at sleeping and wake up feeling refreshed ready to conquer the day, then put these five simple tips to work for you tonight.

1. Be Cool

Sleep in a cooler setting. Studies have shown those who sleep the best at night have a cooler sleep environment.

It is recommended to set your room temperature at a range of 65 to 72 degrees Fahrenheit with 68 degrees being the sweet spot for most people.

But don’t take my word for it try it out for yourself and see what works best for you.

2. Once you go black you never go back

Blackout your room. No I’m not getting all Goth on you and telling you to paint your walls black.

What I mean is to eliminate as much light entering your room as possible. That means buying blackout curtains if you don’t already have some.

The objective is to get the room so dark you can’t see your hand if it was right in front of your face.

3. Eat a high lean protein and low carb snack

Try eating a small snack outside 1.5-2 hours before going to bed. The amino acids in the protein will help relax you and the low carb won’t spike your insulin and mess with your sleep.

If you do have the late night munchies fill up on some water and veggies.

And if you find yourself consistently getting hungry late at night you may need to increase your calorie intake during the day or increase your protein intake at dinner as protein helps you stay fuller longer.

4. Stay away from the light

Our iPhones, iPads, laptops, smartphones, and televisions all give off a harsh blue light.

The reason this is so bad at night is it can suppress the secretion of melatonin, which can and will affect one’s sleep cycle.

I’m not saying to get rid of your iphone. However, it is recommended to turn quit using your electronic devices at least 1.5hrs before bedtime.

And if you absolutely need to work on your computer at night, which I also do at times, then I would recommend downloading f.lux, which helps eliminate that harsh blue light.

So when it’s nighttime and you are feeling the urge to check your Facebook or Instagram account, just wait until tomorrow or you may end up like Harry the mosquito from Disney’s A Bug’s Life.

5. Be an early riser

This may be harder for some people who call themselves night owls but I have news for you… you are not an owl.

It’s important to wakeup early because when nighttime rolls around, your body will be more tired and allow you to sleep earlier giving you the most beneficial secretions of melatonin between 10 p.m. and 2 a.m.

Not only that, but waking up early can allow you to plan out your day.

You can exercise, eat a healthy breakfast or leave on time for work instead of stressing out because you watched too much Netflix the night before and overslept.

1/2 Refer to the picture at the beginning of this post

So there you have it – Five simple tips that can have a huge impact on your quality of sleep. Try them out tonight.

If it is a little too big of a change off the bat then try 1 or 2 out and see if they work for you and let us know. Or if you have more tips regarding sleep let us know in the comments below.

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