Top 5 expert tips to help you sleep peacefully

Looking for a way to have a good night’s rest and not wake up all tired and grumpy? Then you’re not alone. In 2019, only 27% of US adults could state that they woke up well-rested.

“Sleep is the best meditation” Dalai Lama.

If you are tired of being tired and want to put an end to your sleeping problems, then here are 5 easy ways to do it.

1. Exercise

If you thought exercise only helps shed those extra pounds, then you’re in for a surprise. Research indicates that people who exercise regularly tend to have a better quality of sleep and improved lifestyles. You could start with some fun aerobic exercises, light weight lifting, or enjoy serene yoga. However, make sure to do these at least three hours before going to bed or they might interfere with your sleep. Right moves at the right time can surely help you sleep like a baby!

2. Exposure to Light

Sleep is Science and you’re the scientist. Melatonin is a hormone controlled by light exposure that regulates your sleep cycle. It is secreted more when it’s dark to make you sleepy, and less in light to keep you alert.

If you want to have a regulated sleep schedule, you need to expose yourself to sunlight more in the morning to stay awake.

Do you like binge-watching Netflix series at 3 am? Bad news though, you’ll have to stop. Any exposure to light at night can trick your brain into producing melatonin, keeping you awake.

3. Manage your eating habits

Your eating habits play a significant role in how you sleep. Cut back on having big and spicy meals at night because they can cause stomach problems. Avoid intake of caffeine or alcohol before bed as they disrupt sleep and may keep you awake for a long period. You can try a banana, some milk, or yogurt if you feel those midnight cravings kicking in. Switch your eating habits and sleep more peacefully.

4. Improve your Sleep Environment

Remember when you were little, would wear your most comfortable PJs, and cuddle with your favorite stuffy. A complacent environment sends strong signals to your brain that it’s time to sleep.

• Make sure your bed is all warm and cozy.
• Turn off your lights to prepare your brain.
• Keep noise levels down, so your sleep isn’t intercepted.
• Reserve your bed for sleep only, so your brain knows it’s time to wind down when you hit that pillow.
• Engage in calming activities like taking a warm bath and listening to soothing music to sleep better.

5. De-stress

We know de-stressing isn’t easy but hey, we can help you try. Your brain should be free of all the stress before sleeping. Try dealing with your problems by jotting them down, thinking of possible solutions, and making to-do lists to solve them.

Before bed, engage in activities that would take your mind off them like reading a good book or talking to a loved one to sleep in tranquility.

The bottom line

Sleep is important, more than you might ever consider so treat it the right way. Try following these easy yet highly effective natural ways to regulate your sleep and wake up with a smile.