Don’t Lose Out On Snooze: Tricks To Help You Fall Asleep


Do you frequently have trouble drifting off to sleep at night? Do periods of insomnia arise during times of stress? Sleep is an essential part of your physical and mental health, as well as of the quality of the time you are not asleep. Ideally, your body should follow a natural sleep-wake cycle where you wake up naturally once you have gotten the adequate amount of sleep. Among the benefits of getting nights of quality sleep are boosted energy, improved memory and attention, lower stress and a longer lifespan.

While different things will work for different people, try out some of the following tips the next time you find yourself tossing and turning in bed.

 

 

    • Don’t eat anything at least three hours before bed. Your food should be given adequate time to digest before you sleep, so avoid big meals at dinner time and limit your intake of sugary foods and refined carbs.

 

    • Set the environment in your room so that it is ideal for relaxation. It often helps to treat your bed as a dedicated place for sleep (and sex!) – try not to spend your waking hours in bed. Soften the light in your room in the hour approaching bedtime, and keep your room adequately dark when it is time to sleep by shutting the curtains and turning off your lights. If it’s not possible to achieve total darkness, consider wearing a comfortable¬†sleeping mask. It also helps to keep your room relatively cool and with adequate ventilation.

 

    • Increase your magnesium intake in your diet. Magnesium has been shown to play a key role in the quality of sleep, so introduce foods such as spinach, swiss chard and pumpkin seeds into your diet if you haven’t already. Supplements may also be beneficial to take just before bed.

 

    • Exercise has been proven to help you sleep faster and more efficiently, so do it on a regular basis! When you exercise, your body secretes the¬†stress hormone cortisol which helps keep your brain alert, so go through with your workout during the first half of your day if it is possible.

 

    • If you benefit from taking naps during the day, ensure you do it earlier rather than later. Also, make sure your nap is of an adequate length – nap too long and you will fall into a deep sleep, leaving you groggy for the rest of the day.

 

  • Using your phone before bed? Put it to good use and turn on some soothing music that will lull you to sleep, or explore the variety of apps available today that can assist you in falling asleep.