Do you have a hard time falling asleep? Are you constantly tired and fatigued? If so, it’s time to do something about it. Lack of sleep affects every system in your body, causing weight gain, low energy, cardiovascular problems, and poor immunity. Research indicates that sleeping less than eight hours a night may cause DNA damage and early death. Simple lifestyle changes, such as having a light dinner and going to bed earlier, can help you sleep better at night.
Set a Sleep Schedule
The first thing you should do is to create a bedtime routine. Go to bed and wake up at the same time every day. If you’re not unable to fall asleep, read a book or a magazine. Do the same on weekends to keep your biological clock steady.
Coffee, tea, alcohol, coke, and even chocolate can keep you awake at night Nicotine affects sleep too. Avoid caffeine and other stimulants for at least four hours before bedtime. Although alcohol can make you sleepy, it acts as a stimulant a few hours later.
Create a Sleep Sanctuary
Make sure your bedroom promotes good sleep. Keep it dark and cool, use a comfortable mattress, and paint the walls in a color that calms you, such as blue or warm yellow. Wear a pair of earplugs and a comfy eye mask if needed.
Avoid Heavy Meals
Eat something light before bedtime. Avoid large salads, big meals, and high-fat foods. Digestion slows down while you sleep. A heavy meal can disrupt your sleep and keep you up at night.
Make Exercise a Habit
Regular exercise promotes good sleep and balances your energy. Regardless of how busy you are, aim for at least four weekly workouts. The benefits are tremendous. Not only you’ll sleep better at night, but also have more energy in the morning and feel great overall.
Healthy Eating, Healthy Living!