1. The Dangers of LED
Screens (in most cases a smartphone) are the #1 reason why people can’t sleep. Blinded by the blue light in LED screens, our brain shuts down the release of melatonin. Melatonin is known as the “sleep hormone,” which controls our body clock. iPads, phones, TVs, laptops – anything with a screen must be eliminated.
If you’re prone to waking up in the middle of night, grabbing your device and checking social media for a minute or two, you won’t find it a good way to doze back asleep. Resist the urge to grab your smartphone or laptop and assess why you think you woke up in the first place.
2. Nap During The Day
Believe it or not, 20-minute power naps have been shown to drastically increase productivity in the workplace. Even if you’ve had your body’s sleeping allocation for the day, naps increase alertness, creativity and enhances our mood.
3. Stick To A Sleeping Schedule
Adjust your biological clock and help it do what it’s meant to, by going to sleep every night at the same time, if it can be helped. A stable sleeping pattern aligns your bio-clock to recognise when it is time to sleep. This is crucial towards ensuring a full night’s luxurious sleep.
Sometimes, sleeping schedules go astray. That’s life – things happen. Try your best to get back on track as soon as time permits.
4. Chow Down The Right Foods
Serotonin and melatonin are neurotransmitters that help you sleep. To get those transmitters, your brain needs tryptophan, an essential amino acid found in turkey. Turkey is loaded with tryptophan – which could explain why you feel incredibly sleepy at Thanksgiving and Christmas dinners.
Other foods that send you to sweet dreamland are:
- Red meat (beef, lamb, pork)
- Reduced fat mozzarella
- Pumpkin and squash seeds
- Chicken breast
5. Maintain Silence
Whether your loved one is snoring away, the neighbours are noisy, your house guests are in the other room chatting away, or your family is blaring the TV, some noises never stop.
Short of letting everybody in your house know that you’re trying to sleep, consider purchasing quality custom-made earplugs. If those are a no go, have a look for sleep-specific noise-cancelling headphones. Be sure the ‘phones are fit for sleeping in.
6. Exercise Regularly
Regular cardiovascular exercise (running, swimming, burpees, etc.) dramatically improves the quality and duration of your shut-eye time. The body needs only 30 minutes of intense aerobic exercise for our body heat to remain high. It stays high for around 4 hours.
During your body’s cool down period, your brain will be receiving frequent signals that it’s time for sleep. This is made possible through the release of melatonin, the sleep hormone (I’ve talked about melatonin so much because it is that important for a good night’s rest.)
7. Stop Worrying About The Future
Not being able to turn off our minds is a giant problem. They’re a dial that can’t be turned off. I used to worry about things like…
- What’s going to happen tomorrow
- Replaying conversations in my head
- Fretting over goals I hadn’t reached
- Wondering why am I not where I want to be in life
I’m not alone in experiencing those feelings. These fears hang in the balance of many people’s minds. A way to clear the air and form a response for them is to simply jot them down. You can jot them down in a journal, notebook, stationary pad, etc.