The human body requires at least 8 hours of good sleep to keep your energized. If you’re a student or a working adult, you will know that a bad night of sleep will not help with trying to cope with your textbooks or even stay awake in that important meeting. If you suffer from any sleep difficulties, you may be surprised to know that it can be cured by making some changes to your daily routine. Here’s what you can do to maximize your sleep-time and be the best person you can be, especially in the morning!
1. Exercise to Sleep
It is said that the human body’s temperature would naturally increase slightly during the day, and decreases at night, hence the low temperature works like a signal to the body, indicating that it’s time to sleep. So, instead of vigorous exercise, try 20 to 30 minutes of aerobics to keep the body temperature at a higher level at least 4 to 5 hours prior to your usual sleeping time. (Source)
This will help you fall asleep naturally, and you’re more likely to wake up feeling a lot better than your usual days.
2. Do Not Watch TV Before Bed
A recent study showed that people who used light-emitting devices (television, computers, smartphones) before bed-time report lower-quality sleep.This is because the light stimulates the brain in a different way. As the human body “cools” down just after sunset where it is made to relax and sleep, the flickering light does the exact opposite, which explains why it makes it so difficult spend our time on the computer or television way past our bed-time.
3. Replace Your Alarm Buzzer
Instead of the cruel alarm buzzer that seems life-shattering when you’re in the middle of dream, opt for something a little more soothing and strategize your alarms in such a way that you wake-up gradually.
Assuming you wake up at 6.30am everyday, set a soothing and calming tone as your alarm and set it on 6.00 or 6.15am. You awake slowly, and become aware that it’s time to wake up, but you’re still able to relax until it is 6.30. That way, there’s no need to risk using the snooze button and end up late for work.
4. Eat to Sleep
We’ve been told many times that one should not sleep after a meal. But did you know that there are foods that can induce sleep? We don’t mean heavy meals like rice, which will do more harm to you than sleep, but you can try a glass of warm milk with honey, bananas, oatmeal and even almonds.
5. Create a Sleep-Friendly Environment
Creating a cozy environment can easily put you into a mood to relax. Start with a firm mattress that provides proper back support, and a pillow too. Keep the sheets soft and cozy, and don’t forget to keep the light and noise down. Creating a relaxing ambience with mood lighting can also help induce sleepiness, so simply light a few candles and relax by reading a book, just before sleep.
6. Try a Natural Sleeping Aid
While the methods mentioned are proven to be effective, it may not work with everyone. Should you require a sleeping aid, opt for natural remedies before trying sleep medication which will not give you any harmful side effects. Try a sleeping balm infused with lavender or even a supplement for Melatonin.
Have you tried any of these methods to get more sleep? Share with us in our Forum.
