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How to get better sleep

February 12, 2017

Do you ever get to the end of the day and can't wait to get to bed? Yet, you don't seem to be able to sleep. 

We've all been there and it's not a nice experience. 

 

So here are some of my tips on how to get better sleep, every night. 

 

 

1.Avoid caffeine in the afternoon

 

Drinking coffee or tea right before you go to sleep won’t do your sleep any good. But you also need to watch your afternoon drinks. Instead of tea and coffee make some flavoured waters and even orange sodas. If you drink caffeinated drinks stop sipping them by 2.p.m so there’s time for their effects to ware off. 

 

2. Eat sleep superfoods

 

 Avoid a big, heavy meal right before bed because it will disturb your sleep. Some foods may actually help you sleep. Try making a light whole-wheat pasta dish with fresh vegetables, a little diced chicken breast and tomato sauce. This contains protein and tryptophan, an amino acid that converts to sleep-promoting serotonin in the body. 

 

If your hungry late at night, try a small bowl of cottage cheese with banana slices, another dish that serves up tryptophan. Other options would be healthy carbs and protein, such as milk and crackers or yogurt sprinkled with cereal, will also do the trick. 

 

3. If you like a glass of wine, have it early

 

They say a nightcap may help you relax and asleep faster, it will make the second half of your cycle restless and unsatisfying. Alcohol decreases deep sleep and increases arousals from sleep. If you like a glass of wine have it around 6pm rather tae 11 and drink in moderation, it will wear off by the time you lie down.  

 

4. Take a hot bath early on

 

 People associated a hot bath with better sleep, but actually doing anything that might raise your body temperature too close to bedtime may actually stop you from falling asleep. Your body needs to cool to a certain body temperature for you to get a good sleep. So if you like a hot bath do it when you get home from work, not before going to sleep. 

 

5. Stretch for sleep

 

Yoga before bed can help relax your mind, stead your breathe and reduce muscle tension without reviving your heart. Try quick sleep yoga routines or meditation. 

 

Try one of the following routines:

5 minutes before bed yoga by Candace: 

https://www.youtube.com/watch?v=FscDZp1L4Nw 

Bedtime Yoga routine: 7 poses for sleep and relaxation: https://www.youtube.com/watch?v=QrXUHabPxkA

5 restorative yoga poses for restful sleep:

https://www.youtube.com/watch?v=yEcHGYl6TuY

 

6. Set the mood

 

The mood of your room is very important. Keep it dark while you sleep, but also dim the lights in your room before you go to bed. Bright lights before bed time can make it hard to sleep Dimmed lights give signals to the biological clock that it’s bed time. 

 

7. Turn off your gadgets 1 hour before bed

 

 Do not use your gadgets in bed. Typing and scrolling in bed can wind you up, it’s possible that even the vibrations of your phone could disturb sleep. For a good sleep, disconnect an hour before bed, turn your smartphone off and put any gadgets out of reach on a dresser or in another room. Also invest in a real alarm clock. 

 

Ready to wake up refreshed? Then download the PDF to your phone or computer to have them ready for when you need them! 

Or to share them with your friends and family!

 

 

 

 

 

Happy healthy living, 

 

The Gymcess  

 

 

 

 

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