Sometimes it's hard to get to sleep and it can be so annoying! That's why I'm sharing some tips so you can fall asleep faster, sleep better and sleep enough hours a night. Check it out:
Increase exposure to bright light during the day
Our body is programmed to sleep when it's dark and be awake when it's light. So when you increase bright light during the day, it's clear when to be awake and when to go to sleep. Natural sunlight improves your energy during the day. The quality of your sleep will improve as well.
No smartphone, laptop, pc, ... in the evening
Right before bedtime, you need to decrease the exposure to bright blue lights. That means all multimedia like smartphones, laptops, computers, ... The blue light makes your body think it's daytime and it will be harder to go to sleep. There are apps that block blue light on your smartphone but keep in mind that when you're on your smartphone, your brain still needs to be very active and alert. If you want to go to sleep, you need to relax and let your brain rest.
Read a book, watch TV
Reading books or watching TV is a great way to relax and let your brain rest. It's perfect way to clear your mind. Find out what works best for you. Some people enjoy listening to music before they go to bed.
Get yourself a bedtime routine. We people are creatures of habit. Repeat the same things every night and your body will know when to prepare to go to sleep.
Working out in the early evening
Considering your sleep, the best time to work out is in the early evening. When your body prepares to go to sleep, your body temperature will drop in the evening. Taking a hot bath before bedtime is a bad idea, it might relax you but it will bring your body temperature to a high level.
When working out, your body temperature rises as well BUT it will drop faster afterwards too. So working out right before bedtime is a bad idea, but a couple hours before bedtime is perfect!
Exercise improves the quality of your sleep and keeps you young. Daily exercise lenghtens the time you're recovering in your sleep!
Take a supplement
If you're having a hard time to fall asleep, a supplement might be in order. The key sleep hormone is melatonine, it signals your brain when it's time to go to bed.
The supplement melatonine is very useful for people who travel a lot and who work in shifts.
Watch what you eat&drink
Consuming cafeine late in the day is a bed idea. Reduce coffee, alcohol, dark chocolate, ... If you're a chocolate addict like me, try to eat your chocolate in the morning. Make sure not to go to sleep with a full stomage, but neither with a hungry feeling!