7 Conveniently Comfortable Tips for Sleeping Well!
Every now and then we all have our issues with sleep. As we read in the previous blog a good nights rest improves a lot of possitive effects.
But this doesn’t mean that it is alwasy easy to sleep well if we just set our mind to it.So here are some unexpected tweaks that help you relax more and have a better well rested night.
1. Afternoon delight
As we all know tea and coffee before bed is a big no no, but you might also watch your late afternoon drinks as most people still feel the effects of caffeine from the late afternoon when they turn in. Still love your 4 p.m. drink? carefully read the label to make sure it doesn’t contain caffeine. If it does? you can still have it but be sure to have finished it before 2 p.m. to not be bothered with the effect at bedtime.
2. Sleep approved meals
Normally a huge meal before bed is not a good idea as a full stomach disturbs your sleep. Here is a dish which actually improves your sleep: a light whole wheat pasta dish with fresh vegetables, chicken breast, tomato sauce and a sprinke of parmesan cheese. This meal contains a snooze-friendly combination of protein and tryptophan. Which converts to sleep promoting serotonin in your body!
Also do you sometimes wake up with a growling stomach? Here are some “in the middle of the night snacks” that will help you sleep better when you get back in bed: banana, cottage cheese, milk, graham crackers or yoghurt and cerial
3. Our necessary evening drink
Alcohol might make you feel more drowsy, relaxed and help you sleep faster, it does NOT however improve the quality of your sleep. It decreases deep sleep and increases arousals from sleep. Tips to maintain our alcohol necessaties: have a glass with your dinner around 6 p.m. and drink in moderation, this way it’ll wear off before you lie down.
4. Warm up and cool down
Often unknown fact: our body needs to cool down to a certain temperature in order to reach a sound slumber. So an often mistakenly assumptive fact is that taking a bath before bedtime helps you relax and sleep beter is not true! Take a bath right when you get home from work and cool down before getting under the covers is a lot more effective!
5. Sleepy Yogi
Yoga before bed can absolutely help you get the right mindset! It helps easing you mind, steadying your breath and with some nice stretching it even reduces muscle tension.
6. Tricking your Biological Clock
Before bed it is important to get into the right mindset, or otherwise trick your body in the right mindset. Another tip that can help you do this is to dim the lights and get your body adjusted to a darker room instead of going from bright lights to total darkness. This way you signal your biological clock that it is time to wind down.
7. Say NO to Bedtime Smartphones
Eliminate your smartphone from your bed or even better from your bedroom. Typing, the lights of the phone and even just its presence can make it harder for you to relax and unwind. Are you cued to respond to every ring or vibration? This may occur during the night and if your known to always respond or react to it, it will disturb your sleep. whilst the elimination of the smartphone in the bedroom can create a feeling of freedom and total relaxation!