Sleep is such a tricky subject. It is so VITAL for each of us to get adequate sleep, but there are so many reasons we might be struggling with nighttime zzz’s! We are lucky enough to have one of my fellow blogging friends, Annie Jones, talk to us today about some really effective daytime habits to help you sleep better at night! Make sure to check out her bio below.
Not getting enough sleep can be devastating for your mind and body, especially if you have a busy day coming up the next morning. According to an abstract published by National Center for Biotechnology Information, sleep deprivation has a negative impact on the cognitive performance of an individual.
Since our bodies get primed for sleep throughout the day, it is important to check if we are doing something wrong which would hinder our sleep during the night. Here are a few daytime habits to help you sleep better.
[bctt tweet=”Our bodies are primed for sleep throughout the day….what are you doing to get a good night’s sleep?? #sleepwell @boostbodyfit ” username=”HappyMamaTales”]
Get Out Of Your Bed Right Away In The Morning
If you have a habit of sticking to your bed for that extra sleep even after the alarm beeps, stop doing that. Dozing off for a few minutes does no good but reduce your sleep quality. Such sleep is not restful and is usually very light, making it hard for you to get out of your bed.
Create a habit of getting out of bed right away to have a more focused day and have a good sleeping pattern thereafter. Waking up at the same time every day may also help in regularizing your sleep patterns and help you have a good night’s sleep.
Improve Your Fitness
Exercise helps in improving your sleep at night. Having a sedentary lifestyle may intensify your sleeping problems making you hard to fall asleep. A study reveals how physical activity can help you get a better sleep every night. People with chronic sleep disorders have found exercising a great way to boost their mental and physical health and have a sound sleep.
It also helps in improving the quality of your sleep. If you are not able to hit the gym every day, choose lighter exercises like walking, jogging, and swimming. Run through a peaceful track every morning for a fresh new start of the day and enjoy the benefits of staying fit and healthy.
Meditate
Your mind has SO MUCH POWER!!!
Meditation helps in relaxing your mind and body while improving your focus and concentration. It wards off negative thoughts from the mind and helps in building a positive attitude towards life. The calming effect of meditation is great for falling asleep and get a better sleep during the night.
As less as 15 minutes of meditation can prove to be beneficial for your overall health and well-being. You can meditate whenever you want to rewind and rejuvenate. Focus on your breath as you meditate. It also helps in fighting depression and anxiety which are one of the major causes of sleeplessness.
Check What You Eat
We always hear eating right will help us feel better but did you know that avoiding some foods can actually help you sleep better? Spicy food is known as the biggest enemy of sleep. They can trigger heartburn and acid reflux which may keep you awake all night. Eating lighter foods may promote better digestion and help your system work normally without hampering your sleep, not to mention all the added benefits to the rest of your body!
Also, avoid overeating just before going to bed as it may cause discomfort and keep you from falling asleep fast. Sugary foods and beverages tend to spike up your insulin levels instantly and make you wake up with a craving during the night.
To avoid such interruptions in sleep, avoid eating high sugar desserts. Instead, stick to foods with low glycemic index throughout the day. Say no to caffeine as it may increase the difficulty in falling asleep fast. It is recommended not to drink anything containing caffeine 6-8 hours before going to bed.
Avoid Daytime naps
Have you ever been in that awful sleep cycle where you are so tired during the day you take a nap at night, but then you can’t sleep at night? The ugly cycle just fuels itself!
Try to completely avoid taking naps during the day so that your body prepares itself well for the night sleep.
If you can’t avoid sleeping during the day, try to limit it to 30 minutes. According to mayoclinic.org, nighttime sleep problems is one of the drawbacks of napping.
Limit mental tasks in the evening
Our body and brain are supposed to be most active in the morning. This helps in finishing up tasks faster while promoting focus and concentration. It is best to reduce the mental load as the day ends and limit mental tasks after the evening. This will relax your mind and prepare your body for sleep.
Avoid using electronic gadgets in your bedrooms. Such devices are known to deeply impact the sleeping patterns and keep you awake. Create a peaceful and calming environment in your bedroom that will help you relax after a hard day and prepare your body for the next day.
Besides, a warm bath 15 minutes before going to bed will reduce excessive stress and make you fall asleep in no time. If you are still having sleep problems, take professional advice from your physician to figure out an underlying problem.
For more details on Annie from BoostBodyFit, check out her website here or click on the image above!
If you’re looking for more ways to improve your health make sure to check out one of these fun articles!!
