Looking for a few helpful tactics for getting better sleep? We’ve scoured the internet for some of the easiest, yet most effective methods for improving the quality of sleep and have come up with a list of 10 simple-to-implement tactics that have been proven to work. Let’s dive in!
#1 Quit Smoking
First and foremost—nicotine is a stimulant—that’s why it keeps you from falling asleep. Studies show that smokers are 4x more likely not to feel really well rested after sleeping at night than non-smokers
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#2 Set Your Own Sleeping Schedule and Stick With It
Dr. Breus says that if you have to do a single thing in order to improve your sleep patterns, this is it. A routine sleep pattern makes your body clock steady so you rest better. This means that you should go to bed during the same time each night and then you wake up at the same time each morning.
#3 Stop Your Caffeine Intake After 2pm
It is a stimulant which stays within your system for up to 8 hours. So if you want better sleep, it’s worth it to say goodbye to tea, coffee, cappuccino and cola after dinner.
#4 Skip The Martini And Drink Milk Instead
A few hours after consuming alcoholic drinks, the alcohol levels within your blood begin to drop that signals your body to be maintain alertness. It takes an average individual around 1 hour to metabolize a single drink, so it means that if you got a couple of glasses of wine while having dinner, you’re best to finish your final sip at least two hours before bedtime.
#5 Munch On Crackers And Cheese
The ideal night time snack includes carbs and either calcium or protein, which consists of the amino acid tryptophan; both of these combinations enhance serotonin, a naturally occurring brain chemical which aids in calming you down.
#6 Take Time To Listen To A Bedtime Story
Listen to a familiar audiobook on your iPod—choose one that you know well so that it will not engage you, but it will distract your attention whilst you drift off to sleep.
#7 Spray Some Sleep-inducing Aroma
Certain scents, like chamomile, ylang-ylang as well as lavender activate the alpha wave activity behind your brain that leads to relaxation and makes you sleep better. Easy!
You may want to read: 9 Scents That Will Wake You Up And Energize You
#8 Turn On White Noise On The Sound Machine
Sound machines are designed to aid you to sleep and produce a low level calming noise. These can help in tuning out other disturbances like the TV or barking dogs. They’re very interesting, take a look here for more on how they work.
You may want to read: Everything You Need to Know About the Soneic Sound Machine.
#9 Practice Deep Breathing
This method aids in minimizing your blood pressure and heart rate. It also releases endorphins and relaxes the body thus, preparing you for sleep.
#10 Exercise–But Not Within Four Hours Of Bedtime
Working out, especially cardiovascular exercise, enhances the quality and length of sleeping. That’s why a half an hour of vigorous aerobic exercise keeps your body temperature at high for about 4 hours preventing sleep. This doesn’t need to be a huge financial expense as you can get a number of pieces of home excercise equipment for under $40! If you have a bit more to spend, a rowing machine is another great option.
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Get Better Sleep Now!
There you have it, 10 tactics that are cure to help you get better sleep. Of course, we also recommend getting an appropriate mattress for your needs, but you should also apply some of the tips above to get your best night’s sleep yet!