So I'm guessing you're tired of tossing and turning in bed a hundred times and staring
at the ceiling in the dark because you find it difficult to fall asleep…Im sure you
literally just want to fall asleep as soon as your head touches your pillow without any
stress or having to wait too long?
After a long day, your body deserves the most rest you can give it, after all the hustle
and strenuous activities its endured throughout the day the last thing you want is to not
be able to sleep at night.
Sleep does a lot to help calm the body and rest the brain every day, it also prepares
you for the activities for the next day, so that when you wake up, you feel rejuvenated,
and ready to go again.
I myself, sleep quite well, but its not always been like this, but applying these top life
hacks I've learnt from other people and incorporating them into my life, it's helped
me to improve my sleep improve ten fold.
Now Im not saying I'm no expert so please don't think that.
I just want to share some easy hacks which have helped me improve my sleep over the last year.
So lets get started.
Hack number 1 Set A Formal Bedtime. Most times in life with anything that we are
involved in, consistency is key.
When you consistently do something at a particular time, that thing becomes a normal routine,
and gradually, overtime your body and system will begin to adapt to that routine.
This simple concept applies to sleep too.
Setting a constant time for you to begin to wind down can be very beneficial to you in
your goal in finding sleep easier. Your body will begin to adjust to that time and very
soon, sleep will start to come more naturally as that time approaches.
And also having a set time for sleep will also regulate and help your brain in its levels of serotonin
and melatonin secretion.
So when setting a formal daily bedtime for yourself it is important that you pick an
early enough time which will allow you to get enough deep sleep. Some say the hours
before midnight count as double.
So I like to think of myself as a night owl, I find myself much more productive at night
which could be part of why I used to struggle to sleep.
For myself I find I sleep well when from 9:30 I begin to wind down from the electronics
and artificial blue light, and aim to have my head on the pillow with the lights out by 11.
Which brings me on hack number 2.
Hack number 2. This hack is the one which changed the game for me and it happened instantly.
I found myself sleeping much quicker and waking up feeling a lot fresher.
Install the App F.lux.
I just want to say that this video is not sponsored or affiliated with the app its just something I would 100% highly
recommend you start using.
So what F.lux does is it reduces the amount of blue light which is emitted by out screens and acts as a blue light filter.
The app progressively warms up throughout the evening allow you to get a more natural
light pattern.
So when scrolling through your instagram your feed is going to be very orange look like they spent too
long in the sun.
But this for me was an absolute game changer .
I use flux on my mac and have several automatic apps on my phone too.
Hack number 3 is to take a warm bath before bed.
Keyword being warm.
Taking a bath that is
Not too hot will help to relax your body and mind, it will also put you in the mood to wind
down to get some good sleep.
You could also try reading in the bath too, just make sure you don't drop your phone, kindle or book.
Which is something that I have done in the past.
Hack Number 4
Caffeine Caffeine Caffeine.
If you want to start to fall asleep instantly caffeine intake has to be cut down!
We all know that caffeine is one of the most potent chemicals that works against sleep.
Another truth though is that caffeine is a very addictive.
In fact, it is the most available addictive chemical thats around today.
So if you're really serious about falling asleep much quicker and easier its essential you cut down
on your intake of caffeine, especially after noon.
Studies have shown that your caffeine can last in your system up to ten hours after you've had the coffee and that the
intake of caffeine after 3 pm will have a negative impact on your sleep at night.
What I would suggest is maybe try taking a week off of coffee or giving yourself a coffee ban after noon.
Getting a better nights sleep is all about experimenting and finding out what works best for you.
So Hack number 5
Diet, yes you've heard it all before.
Eating a healthy and balanced diet is one of the best ways you can improve
your sleep quality.
Researches have shown that the quality of food you eat has an impact on how well you sleep.
A regular intake of vegetables, fruits, and having an overall healthy balanced diet will
should help you immensely.
That being said if you're hungry before bed, try eating a banana or food with slow releasing carbs
in them.
Studies state, that carbs have been shown to increase serotonin uptake.
The hormone melatonin which is a sleep hormone is directly produced from serotonin.
So eating a small amount of carbs at night can boost serotonin, which will convert into
melatonin and helps support a healthy night sleep.
Thats not an excuse to start eating two pizzas on an evening though.
You could also supplement on melatonin too, but as with any supplement its best to naturally
produce it first before supplementing.
So there we have it, some top hacks which personally have helped me improve my sleep
over the last year.
I just want to quickly mention that you should not take this as personal advice.
I wanted to share this video to teach you what has worked for me.If you have any questions
or concerns about your own sleep you should speak to your doctor first.
Life is about experimenting, some things work, some things don't, we are all different.
But over time we will begin to learn how our own bodies work and adapt them to become the
best versions of ourselves.
If you liked this video, make sure to give it a thumbs up, and check out more of our
self improvement videos on the channel.
I hope you have an amazing and positive day and I hope you sleep much better... tonight!
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