From time to time, many of us have trouble falling to sleep. For some, the problem can be chronic and can effect all aspects of our health and wellness, In order to correct this, we have put together a short list of tips and changes for your nighttime regiment to help put an end to those sleepless nights:
- Dim your lights at sundown.
Our natural circadian rhythms are affected by artificial light sources and keep the brain active telling us to “stay awake.”
- Turn off the TV.
Television, the computer and games (video, crossword puzzles, board games, cards, etc.) keep you stimulated and don’t allow you to relax and unwind.
- Exercise in the morning.
This tip will jump start your day, boost your metabolism and energize you for anything that comes your way. On the flip side, working out at night would also give you energy, thus not allowing you to fall asleep easily due to the increase of cortisol production stimulated by vigorous physical activity.
- Eliminate any external light and sound sources
Ambient light, street sounds and lights, loud clocks, electronic devices (tivo, etc.) can emit some form of light and sound that does not allow our bodies to be at rest. Purchase blackout shades for your windows, a mask for your eyes and plugs for your ears. You will get plenty of REM sleep and wake up refreshed and renewed.
- Do not consume stimulants after 3pm.
Avoid alcohol, sugar, coffee, caffeinated beverages, chocolate, etc. These food items are loaded with stimulants and will keep you up and awake. Also, try to avoid eating large meals before bedtime.
Give these tips a try and let us know your results. Please leave a comment at the post below. Sweet dreams and nighty night!