Sleep. We love it, we want more of it, we never seem to get enough of it. No matter how hard we try to “catch up”, if we don’t manage our sleep routine, we feel the ramifications.
We have all done it… miss sleep to cram in some extra work, stay up late to watch our favorite show, lose track of time at dinner with friends. Our only wish the next day being that we went to sleep a little earlier.
Getting some quality Z’s is one of the simple and most effective things we can do for our health, yet somehow we take it for granted.
As the Irish proverb goes, “A good laugh and a long sleep are the two best cures for anything”. Treat yourself to some rest by giving a few of these tips a try.
1. Go to sleep early– get into bed 30 minutes earlier. You’ll be glad you did the next day.
2. Install DVR– record your favorite shows and watch them the next day, commercial free!
3.Turn down the lights– dimming the lights lets the body know bed time is near.
4. Limit the screen time– set a time to shut off electronics. The bright lights cause stimulation to our body, signaling that it is still daytime.
5. Download F.Lux.com– it’s a app, get it. It eliminates the problematic lights on the screen that can keep us up.
6. Chill out with the caffeine– if you think those three cups of coffee during the day are not affecting your sleep, you are kidding yourself.
7. Drink some tea– herbal teas like peppermint and chamomile have relaxing effects and are great before bed.
8. Keep it cool– keep your bedroom at a comfortable temperature for sleeping. Ideal temperature is around 68.
9. Drink some magnesium– add a magnesium powder to your nightly ritual. This is a natural relaxant and aids in deep sleeps. Don’t overdo it or you will be running to the toilet. I like the brand Calm.
10. Soak up the sun– exposure to sunlight during the day helps balance out hormones that aid in sleep, especially melatonin. Otherwise, add in a Vitamin D supplement.
11. Have more sex with your partner– sex can make you sleepy by releasing a chemical called oxytocin. Go do it!
12. Limit your food intake– late meals can keep you up at night due to digestion. Try not to eat 1-2 hours before bed.
13. Wear socks to bed– don’t ask, just give it a try. Studies have shown that socks on the feet can help circulation, enabling you to fall asleep easier.
14. Curl up with a nice book– reading in bed causes the mind to relax and keeps excessive thoughts at bay. Stick to old fashion (real!) books as the lights from E-readers will keep you up.
15. Go to sleep– yes, go to sleep! There is nothing on and you are not missing anything. Go!