Sound
sleep – Yeah, sounds familiar but difficult to achieve.

Why
do I feel like hit by rock in the morning?

Why
do I find it difficult to follow alarm? Is it so much difficult?

No,
the answer is simple. You don’t sleep right.

Waking
up is one of the most natural things in the world, so it’s not supposed to be
such a challenge.

There
is something in your daily routine that stands in the way of your good rest
during the night.

Did you
know that, having a TV in the bedroom is a bad idea, do you eat before you go
to bed?

Today
I’m going to explain why these, and many other things don’t let you rest enough
at night.

Counting
down from number eight.

Sleep enough

Yeah,
easier said than done.

But come
on, it’s your health.

Sleep
deprivation is known for causing stress, which is never good, and the most recent
research says it may be a reason of diabetes.

Getting
enough sleep every night affects your productivity, your mood, and even your
weight.

An average
person needs around eight hours of sleep a night.

So,
make sure you spend this amount of time in bed every night.

However,
enough doesn’t mean as much as possible.

You should
maintain your normal day and night cycle even on the weekends.

Try to
go to bed and get up at roughly the same time every day.

We know
it’s hard, but still it will help your body set your internal clock correctly, so
you won’t feel tired when you shouldn’t.

Make your bedroom just a
bedroom

Yeah,
you’re probably gonna have to get rid of that trapeze.

It’s very
important that your mind sees the bedroom as a place where the only thing you
do is rest.

Get rid
of everything in the room that has nothing to do with sleep.

Move the
TV to the living room and of course don’t make an office in your bedroom.

If you
work from home, good luck with that.

Make it Comfortable

Make your
bedroom as comfortable as possible by a high-quality mattress.

That will
help you rest better and faster.

Your back
will be in the right position, so you won’t wake up, feeling as if you were in a
fight and lost.

Keep the
bedroom cool around 65 degrees Fahrenheit or 19 degrees Celsius, otherwise you
will wake up during the night and sleep worse.

Eliminate
all sources of light from the bedroom.

Why,
the thing is in terms of evolution, artificial light hasn’t really been around
long enough, so humans have existed for a far longer time without artificial light
than with it.

That’s
why we still feel sleepy when it’s dark and more alert when it’s light.

Maybe
someday, evolution will fix this little bug but until then make sure you sleep
in absolute darkness.

Light
suppresses production of melatonin, a hormone that makes you feel sleeping.

Say goodbye
to watching late-night TV and reading books on your tablet.

Try to
fall asleep yourself, that’s a good time to reflect on the things you’ve done
during the day.

Exercise more & more

Again,
humans are not perfect.

Who said
that, and our bodies are not used to spending nine hours a day in front of the
screen, at least not yet.

We’re
supposed to hunt down wild animals and not watch cat videos on YouTube.

So, go
to the gym, to the swimming pool, walk every day, do whatever it takes to get
tired not only mentally but also physically.

Exercise
helps reduce anxiety and reduce your sleep.

So, if
you suffer from insomnia, go outside and run around the block.

It might
help a lot.

Change your diet for good

Avoid
big meals before the night, otherwise your body will have to do a lot of work
when it should be resting.

Digestion
takes a lot of energy, so instead of restoring it, you’ll be wasting it.

Don’t
drink too much. You don’t want to spend that precious sleeping time on trips to
the bathroom, right.

You should
also eat less sugar.

Sugary
foods can give you too much energy that will keep you awake for too long.

Relax more

Seriously,
take it easy. You know that there is nothing more important than your health,
don’t you?

We’re
not going to advise you something like, don’t think about work.

It’s like,
don’t think about a huge pink elephant. Find a hobby something you truly enjoy
doing and concentrate on it.

This will
help you get rid of a lot of stressful thoughts.

Take a
hot shower before going to bed.

It will
relax your body and your mind.

Also,
the water will cool down your body temperature and you will sleep better.

Listening
to music is another option. Well Rammstein is probably not your best choice.

Try something
calm and slow preferably without lyrics. Words can be disturbing, while
soothing music can help you relax.

Turn clock away

Have you
had those moments, when you wake up before the alarm having no idea what time
it is.

It’s terrible
to find out that it’s just 30 minutes left so you really don’t know whether to
wake up now or try to get back to sleep.

You usually
spend this half hour guessing and then get up tired and stressed.

So it’s
better to be ignorant and happy turning away the clock will also help you stop
checking the time when you can’t fall asleep.

Finding
out how much time you’ve been tossing and turning won’t help you a bit.

It will
only make you angrier and less likely to wake up rested.

Have early naps

Napping
in the evening destroys your day and night cycle.

Therefore,
if you really need a nap, either have it before 3:00 p.m. Or not at all.

Otherwise
you will be awake during the night.

Now have
you tried any of these tips before? Did they work for you?

Share
your experience in the comment section below.

Don’t
forget to share this post with your friends to help them sleep better.

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