10 Tips To Help You Sleep At Night

By | June 28, 2024
5 Expert Tips for Getting a Good Night's Sleep

Here comes the 10 Tips to help you sleep at night.

After every activity for the day, the remaining thing that is needed by the body at night is rest. This means it’s very important to take rest.
Taking such a rest, really help the body to prepare the other organs healthy for the next day.

However, you sometimes find it difficult and can’t seem to get a good night of sleep after the hard-works for the day. This article is there help you on that, giving you some of the ten simple tips to follow and be able to sleep well at night.

  • Exercise Every Morning

When you get your heart pumping and your blood circulating in the morning, you’re preparing your body for the day ahead and it also helps to put your mind to rest at night, along with your body. Fast walking or running are two of many effective ways in which you can get your heart pumping. Try it out and do some exercise during the day. You’ll notice a difference in the evening, for sure.

  • Reduce your sugar intake

It’s important to know that too much taking of sugar can be a bad thing for two reasons: your health and your sleep. This plays a significant role in the development of your life. It is really worse to drink it at night as it just makes you hyper, makes you wide awake and this just leads to episodes of insomnia. Always try anything possible to reduce your sugar intake after 5pm during the day. This gives your body a few hours to metabolize the sugar before you jump into bed and helps prevent it keeping you awake.

  • Reduce the caffeine intake

Though we mentioned earlier that too much sugar effect our health and sleep, such does caffeine. Caffeine is a stimulant, that is one solid reason why so many people drink it first thing in the morning – to wake them up! This is the last thing you want when you’re trying to get some shut eye. It’s good to follow the rule and avoid all caffeine in the evening and stick to water.

  • Consume More Fruits

Taking more fruits can be a great way to ensure a good sleep at the night. Fruits such as bananas contain melatonin which is a hormone that helps reduce alertness, cause sleepiness and maintain control of your sleep and when you wake up. Adding this to your appetite craves, can really make a difference in your sleeping cycle.

10 Tips To Help You Sleep At Night
  • Pill Forms Of Melatonin

As we’ve mentioned above, melatonin is found in fruits such as bananas, you can also give it a try in the form of getting a supplement. Taking the supplement an hour before bed can help make a difference. Melatonin supplements may not replace the value that you can get from fruit but you can alternate between fruits and supplements, depending on how you’re feeling and how hungry you are.

  • Grab a book and read

Aside taking a pill to help you sleep well at night, you can also go for a book and read a little. The words that scramble evenly throughout the pages of the book, can put you in a relaxed state of mind, preparing your body and mind for sleep. It’s a great way to get your mind off every day stress and sink into the story you’re reading.

  • Do Take Herbal Tea

In terms of fighting against Insomnia, Chamomile and valerian play a huge role in fighting against insomnia. It’s more of a natural remedy and sleep aid. Not only does it help with your sleep, but it can also help ease your mind and relax you during the night. Try it tonight if you can; hopefully, you’ll notice a difference.

  • Draft something in your journal at night.

Writing is a great way to relax and get a good night’s sleep. Just take your pen and begin jotting down anything in your journal. It can be a story you’re making up or personal thoughts that cross your mind, the journal will at least help clear your mind. It’s been proven that writing your thoughts down can help reduce any worries you may have and can help you ’empty’ your mind of problems which could be the cause of you finding it hard to drift off to sleep.

  • Light resistance training

You may have a little bit of sugar and energy lingering through your body. In order to rid the feeling of jitters and having too much energy, a light workout can be effective. It’s important that you don’t get yourself involved in too much cardio. You don’t want to get your heart pumping too much before you go to bed. You just want to engage your body in enough physical activity to exhaust the rest of the energy.

  • Leaving electronics out of the sleeping zone.

Though technology has become part of human life but electronics are used more than ever in some of our lives at mostly at night. However, we must know when to call, chat and surf the web and do keep our smartphones away during the night. Electronics (such as tv, phone, stereo) should not be on or near you – as you’re trying to get sleep. This rule strongly applies to TV’s and cell phones, for the light can cause you to stay up and applies distractions methods that you’re unaware of. It’s also been shown that phones give off a small amount of radiation, meaning if you sleep with your phone under your pillow, it could have an impact on your sleep.

These are some of the simple facts to follow and sleep very well at night. Kindly help share if found useful with friends and loved ones on the various social media platforms.

Your comments as opinions are humbly welcome on 10 Tips To Help You Sleep At Night.

Originally posted 2020-02-22 22:18:02.


About Pharm. Samuel Amadotor

Samuel Amadotor is an HND holder in Pharmacy, an expert in the field of natural health, fitness, functional movement and nutrition. He is passionate about helping people increase their performance in all areas of life Using food as medicine.