Do you need a little health boost? What if I tell you that a better sleep can do just that! There are many ways that you can increase your health, but if you don’t get good sleep that will be hard to get healthier. You may already be doing many things right now that are great for your health. Let’s look today at how you can improve your sleep with these top eight ways.
Eat Well to Sleep Well
- First thing first: eating is as important for your body and mood as sleep. When you don’t get enough nutrition, you feel sluggish and your brain doesn’t work as quickly as it normally does. Eating a healthy breakfast allows you to prepare both your body and mind for the day ahead and get a better night too!
- Remember that the foods you eat will have a great impact on the quality of your sleep. If you eat too much sugar before bed, don’t scratch your head and wonder why you cannot sleep! Instead, try to spice up your recipes with cloves, cinnamon, nutmeg, and other spices. Research discovered that these provide nutrients, which sharpen memory, reduce stress, and improve sleep.
Move to Fall Asleep at the Right Time
- Increase activity levels during the day is always a good idea especially if you can’t sleep. Everyone who doesn’t move enough often fall asleep … during the day! This, of course, can interfere with good night time sleep.
- As the night unfolds, you should become more and more relaxed and not in a get-it-done before bedtime frenzy. Stick to schedules to make sure things are done and everyone has settled in 1–2 hours before your bedtime.
- Be sure to boost your melatonin levels at night by using low-wattage bulbs and turning off all visual electronics an hour before bed. These tend to stimulate your brain, making it difficult to relax. Instead, try the next 2 points…
- Make sure to find a bed-time ritual that relaxes you and turn it into a routine. This new habit will relax you and help you sleep better. A calming ritual such as playing soft music as you take a soothing bath. Some people find it helpful to read something positive before they sleep. Others enjoy listening to music or nature sounds. You may also want to play a guided meditation once you’re in bed to help you relax. Other calming practice ideas such as prayer or yoga an hour before bed can help you too.
- Journal to get problems and worries off your mind and make room for positive, productive thoughts. Also, looking at pleasing pictures will help your brain focus on the positive, pleasurable aspects of life.
- If you suffer from lack of good sleep, make sure your bedroom is dark, quiet and cool. You may also use an eye mask to help block out light that might interfere with sleep.
We’ve all heard that 7 to 8 hours of sleep is essential to being healthy. If you want to boost your health, feel better, and prevent disease, you now have a few tips up your sleeves you can try to get better sleep! Take inventory of your sleep habits and see what you need to change and improve. An actual list of your sleep habits on paper is a real eye-opener!