Good Lifestyle

We all throw and turn at night from time to time. If your insomnia is chronic or due to a stressful period of your life, we are all guilty of bad habits of the sleep calendar that put our brain and our body from bullets. The clocks of our body regulate everything, sleep with hormones, and when you confuse this clock with fewer ideal bed routines, it's a disaster. Here are the best ways to solve this problem less than the optimal quality of sleep, so you can feel restored every morning.

1. Keep it regular

Go to bed at the same time every night and try to set an alarm for the same time each morning. Soon, your natural clock will begin to introduce yourself. Sleeping on an irregular calendar or stay at the end night each night will make your sleep schedule more chaotic.

2. Light food habits before going to bed

It's easy for many of us to frant later at night, especially when a Netflix addictive marathon continues. Instead of fat snacks and heavy or spicy food, which can wake you up and cause poor indigestion, stick to light snacks and a meal that fills you on vegetables and nutrients rather than carbohydrates or Processed ingredients.

3. Exercise in the morning

For many, it's a preference to work in the evening. But it can keep your elevated heart rate and you annoy, rather than tiring you for a restful sleep night. Your body needs time to get tired naturally, so do not activate it in the PM! Instead, go to the morning and at the beginning of the afternoon, if possible.

4. Date Detox

Going to our phones and our computers too late in the night can actually report to our mind that it is the day outside, even if it's the middle of the night. This even prevents melatonin production. This is why many pros suggests to leave your phone in front of the bedroom or stop using one hour before sleeping. Try white noise or relaxing instrumental music if you are used to sleeping with television. This will do wonders for your REM cycle.

5. The bedroom is to sleep only

We are all guilty of text from time to time or scrolling in our wire in bed. It's just as easy to turn the bed in your home office, call center or area you study. This could feel comfortable for the moment, but the stress of these activities will focus when you try to clean your mind and sleep. Keep your bedroom to sleep and these anxious thoughts, race thoughts will calm down.

6. Do not nap

When you do not know enough sleep at night, it can be really tempting to take a nap of power and rejuvenate you. But then you just participate in a vicious circle. Try to hold back this desire during noon, you will find that your eyes begin to trace later, which is the beginning of the slow repair of your sleep schedule.

7. Breathing exercises and yoga installation

If you like a small activity before going to bed, skip the cardio and choose stretching instead. There are many passive yoga forms that allow you to install yourself deeply in stretching and promoting a restful sleep night. When you open your breath properly, it can help you relax your muscles and acts as a self-massage massage shape. Who does not want to friction pre-bed?

8. Lower the thermostat

If you generally sleep in a hot room or with a very heavy coverage, it could prevent you from getting these ZZZ. According to science, 68 degrees Fahrenheit are optimal to bring our bodies to sleep. To be frank makes you naturally a little tired because when it cool the night, our bodies receive it as a signal to slow down and fall asleep easily.

9. Wear earplugs or simulate white noise

Sleeping with silence can actually feel unbearable for some people. But rather than watching noisy TV, you can use a range of natural devices for white noise. Your humidifier, your AC, fan or even an air purifier can produce a nice amount of noise. It also works if you live in a strong urban area that prevents you from falling asleep.

10. With the guidance of a doctor, explore melatonin or CBD

Somnifers may feel like a drastic decision, but sleep is naturally promoted by Melatonin and CBD. They can both (rarely) have side effects for users. We always suggest talking to a doctor, but if you are looking to go to the all-natural road, consider these two miracle workers. Do not forget to tell your doctor about the drugs you could be sure, who can interfere with melatonin.