The following are 5 tips that people can follow in order to get better sleep:

1. You are what you eat

There is an old adage that states that you should eat breakfast like a king, lunch like a prince and dinner like a pauper. Living this dietary lifestyle will give you more energy and generate better sleep patterns. Eating a large and heavy meal towards the end of the day make your intestines work and thus making sleep more difficult.

It is advisable to avoid fatty foods that disagree with our digestive system, also avoid acidic or spicy foods late in the day as these will bring on heartburn and upset stomach. Some people like a snack very late on in the day, if this is you, stick to dairy foods and complex carbs but consume them no more than an hour before going to bed. Some suggestions for late night eaters are a bowl of cereal with milk, granola with yogurt, banana or crackers and cheese.

2. Cut down on coffee and black tea late in the day

Many people need a good strong cup of coffee in the morning, this can kick start our metabolism in preparation for the coming day. As the day progresses, it is advisable to avoid caffeine based beverages. Caffeine remains in our system for up to 5 hours after consumption and can cause our sleep to be disrupted. In addition to beverages, some medications and weight loss products can contain caffeine.

3. Exercise will improve your overall body and mind

Studies have proved that regular and consistent exercise can improve the quality of your sleep. People who exercise or perform other forms of physical activity tend to fall asleep faster and sleep deeper and the health benefits of this are excellent. It is important not to intensely  exercise 3 to 4 hours before a nights sleep. It is a good idea to practice gentle exercise such as yoga or tai chi before bedtime as they allow you to wind down and relax.

4. Keep pets off the bed

Many pet owners who allow their pet onto the bed confessed that their sleep was negatively impacted. Pets tend to move around at night, thus preventing us from a good nights of sleep. Adding insult to injury, pets can have fleas, ticks, dander and/or pollen, causing sneezing and nasal congestion.

5. Develop a pre-sleep routine

Many people struggle to wind down and clear their mind of the days thoughts. It is important to close the day with much needed rest and relaxation. Creating a pre-sleep routine that can be performed every evening approximately hour before going to bed can help. The following are some suggestions that can get a person started:

If you have any worries, place them into list and develop a plan to deal with them the next day
Take a warm bath or shower, use sleep-inducing soap scents like chamomile or lavender
Read a book with in a low light, or listen to an audio version of the book
Listen to calming, meditation or Reiki music

 

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