3 Things To Do During the Day to Get a Restful Sleep
Making sleep a priority can help make you happier, more productive, and healthier in the long run.
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Coffee, technology, foods, and stress all get in the way of us falling asleep. Winding down at a decent hour before bed can seem like an uphill climb. However, sleep should be our most important tool to create and increase our ideal potential for the next day as well as help in fostering good mental and physical health. Making sleep a priority can help make you happier, more productive, and healthier in the long run.
1. What you eat throughout the day effects your body at night. Drink lots of water, and eat healthier foods.
The preparation before sleep starts with your plate. By making sure we eat enough calories in the day and are drinking enough for our bodies to heal, increases the ability to sleep better at night. Coffee can be a culprit for interrupted bedtimes. Reducing coffee intake before 12 pm at work or home can help your body heal more effectively. Coffee has a diuretic effect on our bodies, this means that it dehydrates you. After midday we should be switching from caffeine to water in order to keep hydrated.
Dinner can also be a culprit for troubled sleep patterns. If we over eat, our body has to work overtime to digest it resulting in a sore stomach. If digestion is quick and easy, the body uses that nourishment to fuel the hours that you’re asleep, to give you an easy rest. So by deciding to eat a little less, eat earlier, or more healthily we reduce the risk of interrupted sleep.
2. Take a walk after dinner to help your mind and body relax.
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Going for a walk around your street or local park (15-30 mins) helps us connect our body and mind. By getting back to nature through the breathing of fresh air, greeting neighbours and admiring our surroundings, we set ourselves up for better mental health. Walking helps to get our heart rate up which brings more oxygen and blood flow into our bodies. Plus it can help utilize any unused energy from the day that lingers and keeps us awake at night.
3. Leave the technology alone an hour or two before bedtime. Meditate or read before bed to create a routine.
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Our days are filled with stress, but sleep has a way of giving us clarity and peace of mind. Essentially it helps change our moods for the better. Easing into a positive sleep pattern an hour or two before your allotted bedtime helps your brain slow down and reflect on the day. Turning off all technology or even keeping them away from your bedside/bedroom can help guide you to a more restful and effective wind down before bed. The blue light from our technology effects our sleep patterns so put the phones away, dim the lights, crawl into bed, get a book, magazine, or 5 minute meditation before bed to slow your mind into a more restful place.
Yoga before bed is a helpful tool for unwinding. This article describes a 4-7-8 yoga breathing technique to help you fall asleep.
Sleep helps our mental health, our heart health, and boosts our immune system. By getting 7-8 hours of sleep every night this allows our body to recharge, heal, and restore. So try these 3 tips to help you get on the right track for a more restful sleep.
If this topic interests you more please check out Pillow Pickers list of 30 Health Benefits of Sleep for more information. They have a great article that gives amazing scientific information on the benefits of sleep!
If you want to read more check out...
“Want a Better Nights Sleep?” by Thrive Global
“How to Fall Asleep Fast” by Pillow Picker
“Three Breathing Exercises and Techniques” by Dr.Weil