The mind – it’s constantly racing and is often the root cause of sleep deprivation. The benefits of a good morning ritual have been widely discussed – but what about bedtime? By simply prioritising sleep, you could solve many underlying lifestyle problems, such as weight gain, anxiety and even heart disease. Here are some ways to improve your life by getting a good night’s rest.
Limit Exposure To Screens and Read a Book
The blue light emitted by electronic screens is extremely disruptive and this is especially true at night. Harvard Health says, “At night, light throws the body’s biological clock—the circadian rhythm—out of whack. Sleep suffers.”
Test the difference – power down your devices 1-2 hours before bedtime and see how your sleep improves.
In case you’re using your tablet or kindle to read, how about swapping over to print? Here are some top self-improvement books to spur on inspiration for change.
Calm Your Mind and Wind Down
If your mind is crammed with worries and stress, it is most likely preventing you from getting a proper night’s rest. Being able to control your mind, instead of it controlling you, induces healthier sleep patterns and a better outlook on life.
One of the best techniques to concentrate the mind is through meditation. The University of Massachusetts performed a study on meditation and found a literature search which “saw evidence that meditation had been associated with decreased stress, decreased depression, anxiety, pain and insomnia, and an increased quality of life.”
Do it before bed and you’re sure to notice the difference; You will be more relaxed. Here are some helpful meditation guides.
Wake Up and Go To Sleep at The Same Time
Being able to wake up and sleep at the same time, allows you to live according to your “internal alarm clock” and aids you in having a good night’s sleep.
Become aware of what time your body begins feeling tired at night and take note of what time you naturally rise in the morning. Keep track of all the changes you experience as you listen to your body and venture on a better sleep routine with these nifty voice recorders.
Curb The Alcohol, Caffeine and Heavy Meals
What you drink and eat plays a huge role in how well you sleep. It’s important to avoid heavy meals before bed. Jamie A. Koufman, a New York Physician, revealed, even more, dangers of late-night eating.
When it comes to caffeine and alcohol, monitor your intake . A caffeine overload can lead to increased anxiety and we don’t want that! Instead, opt for herbal teas or decaf drinks. Try it for yourself.
Now, how’s about a good night’s rest?