Sleeping is essential to producing productive every day activities. Our energy is expended when we are out and about every day, and it is recovered when we sleep. It is a recurring cycle that is very important to keep running smoothly.
Millions of Americans have trouble with sleep. Sleep apnea and insomnia are very common to find, and some go uncured for weeks, months and even years. This is why we need to find as many things as possible to combat these problems we run into day in and day out. Here are some ways we can get a better nights sleep from our every day actions.
1.) Stay Physically Active Every Day:
Whenever someone’s body is physically being pushed and trained, it expends way more energy in that day than it would if it went through the day normally. When you hop into bed at night, it is essential to make sure that you expended all of your energy in a positive fashion throughout the whole day. Exercises is key in ensuring you will sleep well at night, and should be prioritized as one of your daily activities, especially if you are encountering problems sleeping.
2.) Cut caffeine and alcohol consumption:
Caffeine and alcohol are a disturbance to regular sleep patterns. As these two drugs are very common and socially accepted, there are easily incorporated into our daily lives, but sometimes too often and in vast quantities. It’s important to keep a check on the drugs we ingest, but these especially since so many tend to ingest them. Make sure you are limiting your coffee and alcohol consumption daily. If you are used to 3 or 4 wine glasses a night, cut it down to 1 or 2. If you’re morning coffee regularly turns into 4 or 5 cups throughout the day, try drinking one every 4 or 5 hours instead. Your nights of sleep will improve as a result.
3.) Eat and drink sleep inducing foods and drinks:
Some foods just make us sleepier. One of the active ingredients that produces serotonin (biochemical that induces sleep) is tryptophan. So, it would make sense to eat foods that contain this chemical. Foods such as milk, whole grains, cottage cheese and poultry all contain this compound. Try eating thse foods later in the day to jumpstart the body’s resting process.
4.) Wind down by reading:
Read any book that is semi boring in bed and eventually you will grow tired. Many today spend time of the computer, or watching TV before bed, but really nothing tires the mind like a challenging novel or book that can burn of that little bit of energy left from the day.
Sleep deprivation and other problems regarding sleep are tough to handle, and it takes time and effort to incorporate habits that will make a lasting change to your life. Although it may be slow at first, if you stick with healthy living, you will see improvement. Try these four things and your sleep should improve over time.