Your ability to feel good and concentrate during the day is often the product of how well you sleep. Being able to fix a sleeping problem depends on your lifestyle and how well you take care of your body. If you want to sleep smarter, manage your hormones and prevent mood swings there are ways to promote relaxation. What’s the secret to winding down? Consider using the following techniques.
- One of the most important things to do is get enough exercise during the day. There are many people who have an office job that tends to drain them mentally versus physically (which is necessary for your health.) If you have a sedentary lifestyle it could be the reason why you are having a hard time falling asleep. All of that extra energy can make you feel more anxious and irritable at night which will keep you up later. Try to get at least 20 minutes of physical activity in each day and you will see a big difference in how relaxed you feel in the evening.
- Since everyone has a different body type it’s recommended that you do a bit of experimenting when it comes to your sleep routine. Maybe it’s learning how to wind down, stay off of your phone/computer or eat dinner earlier on in the evening. Do you begin to feel drowsy when you read a book? What helps you relax? Avoid doing anything that boosts your energy at night – such as drinking caffeine. Many people don’t realize that snacking at a later hour can also give them more energy and prevent them from falling asleep. Eat at least three hours before going to bed and avoid drinking too much alcohol.
- Sleep smarter by building a routine. As you go to bed and wake up at the same time every day you will create circadian rhythm. Your body will then grow accustomed to the hours; naturally feeling drowsy and waking up at the same time every day. This is great for your health and comes in handy if you forget to set your alarm clock. Be consistent with the hours and soon your body will build a natural tendency. Even if you are busy it’s important that you try to get to bed at a decent time. Your health is more important than your work schedule or social life – be smart about how you’re managing your schedule and taking care of your body.
- Get enough exposure to light during the day. It’s recommended that you are in the sun for at least 30 minutes to get enough Vitamin D. Sunlight can help you sleep better during the night because it helps manage your biological clock.
- Drink a glass of water before going to bed. This is not only great for weight loss – the hydration helps manage your body’s natural function. It also helps balance hormones and energy. By drinking water (or hot decaffeinated tea) you can relax in the evening and fall asleep at a more appropriate time.
Robert J Hudson is a freelance writer, passionate nutritionist and personal trainer. Over the years he has shared his experience by writing for many different health and fitness magazines, blogs and product review websites. Connect with him on Google+.