Are you having trouble falling asleep? Do you stay awake for most nights twisting and turning? Well, here are some of the best tips to help you improve your sleeping patterns.
1. Eat Healthy Foods
Eating healthy foods will improve your sleeping patterns. However, there are specific foods that are more beneficial to your sleep. These include turkey, pumpkin seeds, milk and chicken. These foods contain serotonin and tryptophan which improve melatonin, a hormone useful for promoting sleep.
2. Avoid Bad Foods
Alcohol, spicy food, coffee and large meals should be avoided right before bed time. Taking caffeinated drinks or coffee in the afternoon will affect your sleep so you should avoid it.
Sugary foods are also bad for your sleep. They often result in energy spikes resulting in a huge crash when you are about to sleep. If you don’t get proper sleep, you are likely going to eat more junk food. As such, you will be stuck in a cycle of poor sleeping habits and terrible diets.
3. Make Your Room Dark
Before clocks were invented people went to sleep when the sun went down and woke up when the sun rose in the morning. A dark room will promote sleep so you should turn down the lights to feel sleepy.
If you don’t have a dimmer switch, you can opt for inexpensive lamps with dimmer options. Even better, you can ask your electrician to install a dimmer switch in your bedroom. You should also invest in heavy curtains or blackout blinds to keep out the security lights or street lights.
4. Keep Fit And Exercise
Cycling or any physical activity is great for sleep and your general health. However, most people who do heavy exercises before bedtime have a hard time falling sleep. Exercising is the best way to keep you healthy and improve your sleep. Start with light exercises to avoid hurting your body and progress to the heavy ones as you start improving your tolerance levels.
5. Improve Your Sleep Quality
You might focus on how long you are sleeping but you need to improve your sleep quality too. When you sleep, you go through 5 stages of sleep happening in a cycle every night. In the last cycles of sleep, your memories are consolidated and the information is processed.
Getting up at night will interrupt this cycle making it harder for you to get to the later cycles of your sleep. Avoid taking too many liquids before going to bed. That way, you can sleep through the night and through all the necessary cycles of sleep.
6. Make Your Bed Comfortable
How long have you had your mattress? Is it time to invest in a new one? Take a look at these Saatva reviews. A new mattress will offer you the comfort and support that you need to get a great night’s sleep.