1. Get relaxed about 1 to 2 hours before bed
It is best to reduce stimulation before bedtime and in the evening as much as you can. This can be done by dimming the lights and slowing down. You should change into something comfortable and do yoga, take a relaxing bath or even read. However, if you do read, make sure that you use glasses that can block blue light. Also, when doing yoga, avoid doing any poses with inversions. In the evening, you should make relaxation a priority. Even if there are particular tasks that you have to do, you should simply do them in a more relaxed way and more slowly.
2. Add supplements to your diet and eat a correct dinner
When it comes to dinner, you should eat complex carbohydrates and good quality protein. For example, you can eat chicken breast with vegetables or quinoa with pumpkin seeds and greens. Then, you can enjoy frozen yogurt for dessert. To make it extra delicious and nutritious, you can add cherries, coconut milk etc. You should also take a supplement like magnesium glycinate before bed as it is a good sleep aid. It helps to improve relaxation and soothes the nervous system.
3. Stop consuming caffeine by midday
The effects of caffeine are different for different people. With that said, if you have issues sleeping, then there is a high chance that your caffeine consumption is what is negatively affecting you. So, you should experiment and stop using caffeine for about a month and see how your sleep is affected. Be sure to remember that foods such as tea, chocolate and soda have caffeine and you should opt for substitutes such as herbal tea, water etc.
4. Take off the lights each night at the same time
You should always try to sleep every night at the same time. There are studies that show that it is best to go to bed at the same time each night and that the time you actually go to bed isn’t too important. Of course, this is somewhat controversial, but consistency is very important to have great sleep hygiene. It is best that you figure out the best sleep time according to your personal schedule and be consistent with it.
5. Pay attention to your breathing
Stress isn’t good for sleep and you should always try to calm down and reduce your stress before going to bed. You can start by focusing on your breathing since this can help you to relax and calm your mind. You can easily find lots of information online on the various methods of deep breathing such as left nostril breathing.
6. Get comfortable
A comfortable supportive mattress is essential to help you get a good night’s rest. Slumber Searches rating team rate mattresses so you can find the best mattress for you.