5 Tips To Improve Your Sleep

June 24, 2020

improve your sleep

5 tips to improve your sleep

Many people suffer from sleep disorders. Several factors can cause this type of disorder such as certain pains and chronic diseases, as well as stress and anxiety. It is, however, possible to put in place several techniques and tips to improve your sleep. I have had trouble falling asleep for a long time, and this allowed me to test several methods to solve this problem. In this article, I share my 5 tips to improve your sleep!

1- A room to your taste

It may sound obvious, but it is so important to feel good in your room. Let it be decorated to our liking, let our bed be comfortable, and represent a peaceful place for us. The bedroom, and especially the bed, should not be used for anything other than sleeping. It is not recommended to work in bed, watch television or spend time on your cell phone. Adjust the temperature of your room, the brightness and the noise to your taste (of course, as best as possible)!

2- Have a bedtime routine

Finding a little soothing and calming routine just before going to sleep makes all the difference! This allows us to free our thoughts, which can be a source of stress and anxiety just before going to bed. For example, take a bath, read, meditate, listen to soft music, etc. Trying to go to bed and wake up at regular times helps a lot in maintaining a good sleep routine.

3- What to drink and eat

Avoiding consuming stimulating drinks or food before bed is extremely important. For example, coffee, tea, chocolate, energy drinks are all stimulants that can affect sleep. Regarding this, you have to listen to your body! For my part, if I consume caffeine after 3 p.m., there is a very good chance that my sleep will be affected. In addition, drinking too much liquid before going to sleep (water, herbal tea, juice, etc.) may create a need to go to the bathroom at night and disturb sleep.

Finally, it is recommended not to eat 2 to 3 hours before going to bed since digestion can affect your sleep. However, if you are very hungry before going to sleep, you can eat a small snack! Trying to fall asleep while being hungry is not great, either!

4- Avoid long naps

If you have trouble sleeping at night, it's best to stay away from naps! If you absolutely want to take a nap, according to several specialists, it is better to take it in the morning, and it should not exceed 30 minutes. Unfortunately, naps can disrupt the sleep cycle.

5- Play sports!

For me, that’s what made the biggest difference! Regular activity improves sleep and helps you fall asleep faster. Moving helps decrease stress and anxiety while allowing our internal clock to regulate itself. On the other hand, playing sports is very stimulating and provides a boost of energy, so it is better to avoid doing it 3 hours before bed.

I hope those advices will be helpful to improve your sleep! We don't always realize the importance of having a good sleep... Sleeping is vital to our lives. It allows, among other things, our body to repair itself, to secrete certain hormones essential to our energy and digestion, to stimulate our nervous system and to promote our learning!

So I wish you to spend good nights of sleep!

By Katia Bricka
Writer at RAW Nutritional



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