Begin in the
morning.
You should start off your day by exercising in the morning
after a light pre workout breakfast because the adrenaline will give you an
extra energy boost to help keep you alert for the whole day.
However, if you are unable to complete your workout in the
mornings, just be sure to do it at least 4 or 5 hours before bed, to ensure the
adrenaline doesn't keep you awake.There are also certain drinks that should be
avoided for a more desirable night's sleep.
If you enjoy drinking large quantities of alcoholic, or
caffeinated beverages, cutting back is something you should seriously consider
if getting more sleep is important to you.
Additionally, naps should be avoided because they make it
harder to fall asleep when you actually want to sleep through the night, but if
a nap is absolutely necessary it should be limited to 20 minutes or less.
Nightly routine.
When the evening arrives, and it's
time to make dinner, a lighter meal is always better because heavy mealy can
lead to indigestion, which can make it increasingly difficult to fall asleep.
Be that as it may, hunger will lease
you lying awake a night, so make sure your meal has the right balance of
healthy foods that will satisfy your appetite.
You should also shut down all your
electronics when you are getting ready for bed to send signals to your brain
letting it know it's time to wind down.
Prepare your bedroom.
The environment of your sleeping area
is another major contributor to achieving ideal sleep. Begin by keeping your
room at the cool temperature of 65 degrees, a cooler room makes it easier to
fall asleep because it lowers your core body temperature, which will help you
to accomplish deep sleep more easily. Secondly, remove electronics such phones,
laptops, tablets, and other similar electronic devices.
This will let your body that your
bedroom is purely for sleeping, not for working, or looking at social media.The
use of essential oils as aromatherapy is another great way to relax your mind,
body, and prepare for sleep.
There is a vast array of scents available
that have calming effects including lavender, vanilla, and sandal wood just to
name a few. Try putting a couple drops on your pillow, bath, or in an essential
oil diffuser to keep the air smelling fresh.
Additionally, you should keep your
room as quiet as possible, but if you aren't able to completely cancel out all
the noise, playing soothing sounds like the rainforest, ocean, or waterfalls
through some speakers will help put you to sleep.
Finally, make your room dark as
possible, put curtains over all your windows, close your doors, turn off all
your lights, and even wear an eye mask if you need to because even the smallest
amount of light can interfere with your sleeping hormones, causing you to feel
more awake.
Source : Simple Organic Life