Take the distractions out of the room.
Sleep is not just physical activity but a mental activity as well. This is the time where we switch our brains from active mode to relax mode. Having our phone and computer within reach subconsciously just makes it harder for our brains to make the switch.
Manage sugar levels.
Stress and sweets are a very bad combination. It is another form of addiction for some people when we get stressed we feel hungry and in turn, look for something tasty.
During sleep, stress chemicals kick-in to remind us for a fix and wake us up in the middle of the night.
Lay off the caffeine.
We all know that caffeine helps keep us awake during our active hours during the day. Depending on how we metabolize, a few of these chemicals may still be in our bloodstreams as we sleep even when taken at low amounts.
Follow a strict bedtime schedule.
Making a habit of following a bedtime schedule lets your body clock know the concept of 24 hours of work and rest per day. Having a schedule tells the brain to tone down the energy and help you rest substantially at sleep.
Re-evaluate your sleeping environment.
Bad lighting conditions, a hard bed, and pillow or polluted air are just a few contributors to waking you up in the middle of the night. Eye masks and noise canceling earbuds helps with the light and noise and a good air purifier improves the quality of the air as you sleep.
Practice a relaxation ritual. Meditate.
Meditation exercises calm your body down from the fast-paced activities of a day. Doing meditation to put yourself to sleep results in better sleep quality and a livelier wake up from bed in the morning.
To do this:
- Lay down on your bed and place your hand on your stomach and the other on your heart.
- Calm yourself down, focus on the movement of your belly as you breathe and listen to your heart until you bring yourself to sleep.
- It would help to imagine yourself lying down under an empty sky or a peaceful place of your liking.
Eat more green leafy vegetables.
Sleep deprivation can sometimes be due to mineral deficiencies. Most of these minerals are naturally common on vegetables and fruits. Having a healthy diet an hour before bedtime will not only help you sleep but will also improve physical functions as well.
Practice a regular exercise routine.
A stressful day on the desk in front of a computer renders very few physical activities. Thus, too much dormant energy is stored on a daily basis. This is another reason for having sleep problems and the best way around is proper exercise. Coupled with a balanced diet and is a start towards a healthier lifestyle.
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