Top 9 tips to improve your sleep cycle

We’ve all had sleepless nights – we lie on our beds at night, tossing and turning – and can’t fall asleep. Or even worse – waking up in the night – not being able to go back to sleep. Many of us also wake up tired and not as refreshed as we expected.

If this sounds familiar, you might be looking for effective ways to fall asleep and wake up refreshed the next morning – ready to face the day.

Here are a few tips to help you get a good night’s sleep.

Plan your day efficiently

You have to do certain things during the day – before the night begins. By planning your day efficiently, you can sleep well at night.

For example, you need to exercise during the day. Exercise is a must – not just for a healthy mind, but for a healthy mind, and a healthy mind also needs sleep.

Believe it or not, physical activity can improve the quality of your sleep. Physical activity can also increase sleep duration. Well, when it comes to exercise, you don’t necessarily have to indulge in a high-intensity workout every day.

Even if you went to the nearest park for ten minutes brisk walk, you would benefit from it. The most important thing is to move every day. It doesn’t matter whether you go for a walk in the morning, in the evening or at night. Your focus should be on getting enough physical activity.

Watch your food intake

You’ve heard it before – you are what you eat, and if you eat the wrong things during the day, you won’t be able to sleep well at night.

You should avoid eating your evening meal too close to bedtime. The reason for this is that it can cause the food to stimulate the gastric juices in your stomach and make you feel queasy and uncomfortable when you go to bed.

You should also avoid spicy foods and overly lemony meals. More importantly, avoid alcohol at all costs. Many people have the misconception that alcohol helps them sleep better.

However, the truth is the opposite – alcohol does make you drowsy, but it doesn’t promote a healthy sleep pattern, which is why you may fall asleep while under the influence of alcohol. Still, it will affect the quality of your sleep, which explains why people often wake up with a headache the next morning.

Your mind and body are not refreshed at all.

When it comes to nutritional intake, be mindful of your supplements — for example, you can consume CBD gummies. CBD is known for its relaxing elements. Plus, it can also help you minimize pain, reduce inflammation, and even boost your immune system.

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Avoid frequent naps

how much do you sleep during the day Naps are undoubtedly refreshing, but you might want to see naps as a double-edged sword. Naps can boost your energy and are healthy—if you keep them between 20 and 30 minutes.

However, you need to know that naps reduce your sleepiness — which is a good thing during the day. However, naps also make it harder for you to fall asleep at night, the only reason you aren’t sleepy.

So the solution is that if you can avoid the nap, you should avoid the nap — unless circumstances directly dictate it.

Limit your coffee consumption

We’re not saying you shouldn’t drink coffee if you want to fall asleep at night. However, we say that you should get your caffeine hit before lunch. Drink your coffee in the morning and mid-morning – nothing after.

The thing about coffee and caffeine is that its half-life is around six hours – if you think about it, you realize that it can take up to 12 hours for the caffeine to clear your system.

Plus, caffeine makes you want to pee often — and if you wake up every two hours during the night using the bathroom – you won’t get a proper rest.

Plan your evening efficiently

Once you’ve planned your day and made sure you’re eating the right things at the right times, drinking only your morning coffee and exercising, it’s time to plan your evening.

Eliminate the lights

First, you should embrace the dark – the best way to do this is to dim the lights. The thing about bright light is that it affects your melatonin hormone. It makes it harder for you to fall asleep and stay asleep.

Speaking of light, you might also want to decrease the amount of blue light as you gradually approach bedtime. We refer to computers, iPads and mobile phones. Like bright lights, all that blue light damages your melatonin hormone and makes it harder for you to fall asleep.

Set the room temperature

If you want to fall asleep quickly, you want to cool down your room. When you’re trying to fall asleep, your body naturally wants to lower its temperature. If your room is cooler, it will be much easier for you to fall asleep.

Change your bedding

Your bedding should be seasonal. You should also get cotton sheets. You’ll fall asleep easily if your sheets are 100% cotton. Avoid sheets made from synthetic fibers as not only are they warmer than cotton sheets, they also catch germs.

Cotton also feels good on the skin – the breathability of cotton is an extra point.

Set a bedtime

More importantly, you need to set a solid bedtime. The human body is designed to require routine. However, you have to set a cycle – not only for waking up on time, but also for falling asleep on time. Make sure not to use any technical devices at least an hour before bedtime.

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