Many people, all over the world, have trouble falling asleep; they have problems with waking up in the middle of the night, they wake up to early, they don’t feel well-rested when they wake up in the morning, and the list goes on. You don’t want to be one of those people, do you? Here’s a list of 15 things you can do, to improve the quality of your well earned sleep.
1. Wind it down, bro!
Being physically active before going to bed isn’t a very good idea. It stimulates your brain and your blood pressure, making it harder for you to fall asleep!
2. No bedtime coffee
Limit your use of caffeine (coffee, tobacco, chocolate, tea, soft drinks, energy drinks etc.) during the day, and especially before going to bed.
3. Avoid snacks before going to bed
Eating a snack before sleeping is not recommended. It will raise your blood sugar level, and then when it drops, you might wake up and have trouble falling asleep again.
4. Sleep as dark as possible
Even the smallest light in your bedroom can disrupt your sleep drastically, or said in another way:
“If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and seratonin” – Dr. Joseph Mercola
5. Peeing before sleeping
It’s a really good practice, to go to the bathroom as the last thing on the day, everyday. Waking up in the middle of the night because you have to pee is unbearable.
6. Don’t turn it on!
If you do have to go to the bathroom in the middle of the night, then whatever you do, don’t turn on the lights! As soon as you press that switch, you lose a whole nights production of the sleep aid, melatonin. Continue reading