When was the last time you got a great night’s rest? Research shows that sleep hygiene starts from the minute you wake up to the time you tuck into bed at night. It can be tricky to stick to a routine but, getting a night of high-quality sleep is priceless. Try adding these tips to your daily schedule to sleep better tonight, and expect more improvements over time!
Good Morning:
Welcome the sun: Open your curtains and blinds to expose yourself to early morning sun rays, waking you up and keeping your biological clock on track for better sleep.
Have carbs and proteins for breakfast: This combination is sure to give you a boost of energy as well as keep you full. Try having a bowl of oatmeal or a small bowl of whole grain cereal and then follow-up with a protein such as eggs or yogurt.
Cut off drinking caffeine before lunch: A moderate amount, one or two cups of coffee, isn’t harmful but consuming caffeine in the afternoon and be harmful for your sleep. Try avoiding caffeinated beverages after 2 pm.
Good Afternoon:
Have some protein for lunch: Eating a lot of protein rich foods in small amounts will keep your energy up, especially now that you’ve put down the coffee and soda.
You might need a cat nap: For an additional boost today, try taking a nap between 2 and 3 pm. Just remember to keep it less than 30 minutes.
Get some exercise before dinner: While there is a debate about what time is best for a great work out, you should finish exercising by early evening at the latest. You want to give your body time to cool down. Plus, the declining body temperature will make you sleepy.
Good Night:
Stick to a light, complete dinner: Add whole grains to relax you, and vegetables with a lean protein to fill you up without the bloated feeling. If you have dinner early, a small snack is okay before bed to help you sleep, but stay away from sugar, and acidic snacks.
Calm down: Relaxing before bed is a big deal, don’t skip this step. Try adding mediation, yoga, drinking herbal tea or simply taking a hot bath 90 minutes before bed to your routine.
Make you bedroom sleep-friendly: Keep your room dark, quiet and cool (around 60-68 degrees Fahrenheit).
Shut down electronics an hour before bed: Electronics emit blue light, which hinders the production of the sleep-inducing hormone, melatonin. To keep your biological clock on track, turn off the TV, put away your smartphone, and resist the temptation of the tablet.
Sleep boasts big benefits such as weight loss, a better attitude, high levels of productivity, and a decreased chance of health risks. Set yourself up for sleep success this morning and reap the benefits tonight!
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