How to Sleep Better and Feel Energized All Day
The night can be dark and full of sleeplessness, especially when you’re stressed and in dire need of a thorough recharge. If you have struggled with sleep disorders for years and want to know how to sleep better, finding the keys to the dream realm may be your saving grace. Find out some simple tips to sleep better and feel energized all day.
Here are the top 10 tricks to counter insomnia-related energy dips and sleeping problems in nights when the Sandman seems to be off duty:
1. No mischief, no winks lost
Caffeine, nicotine, and alcohol are not just your health’s worst enemy... they can also efficiently shave total sleep time and leave you drained of energy when you need it most. Do your body a favor and ditch these three substances from your life, or at least limit intake of them in times of high stress to avoid sleeplessness and drowsy regrets the morning after.
2. Eat the best for decent rest
Food impacts energy in more ways than one. Dietary habits can also make or break your sweet dreams, too.
According to a 2007 study1, ingredients with a high glycemic index such as rice, corn chips, and pretzels can slash bedtime tossing and turning, especially if paired with a diet rich in tryptophan and melatonin enhancers, such as dairy, cherry juice, walnuts, kale and honey.
3. Sweat your way to sound sleep
Physical activity is a go-to for mental detox and it helps cleanse your system of negative energy. When stress hits the fan, hit the gym. Studies show2 that exercise impacts sleep-related parameters and contributes to reduced frequency of leg cramps during sleeping and lower drowsiness and focus dips at daytime. Dance, bike, hike, swim, or run your way to sound sleep – you’ll be doing your body, mind, and health a huge favor!
4. Breathe Zzzzs in and out
Feng Shui bedroom design3 can do wonders for stress-related insomnia. According to the ancient philosophy of Feng Shui, the bedroom should be cleaned of excess visual detail as clutter blocks the energy flow. To usher in peaceful dreams, place the bed against the wall, its feet pointing towards the door. For a cozy, tranquil ambiance, the bedroom color palette should be centered on light greens, lavender, and soft blues. Natural materials and details such as potted plants can also be introduced into the boudoir to tweak the energy field to positive and keep the air fresh.
5. Stretch stress out of your system
Yoga, Pilates, Qigong, and Tai-Chi are regarded as low-intensity stretches, but they do hold huge potential when it comes to relaxation and de-stressing before bedtime. Ancient techniques that combine controlled movement and breathing alleviate muscle tension, which makes stretches a potent ally4 when on the quest to uninterrupted nighttime rest.
6. Scents dreams are made of
Aromatherapy 5 is another alternative medicine technique that can help you fall asleep faster and wake up in the morning thoroughly refreshed and recharged. Essential oils such as sandalwood, lavender, Roman chamomile, and bergamot have a soothing effect on the nervous system, and you can add them to bedtime baths to max out on both sleeping and dipping enjoyment.
7. Soaking for solid sleep-time
Hot evening baths temporarily increase body temperature, but once the warmth wears out, the body gradually switches to the shutdown mode. To count your Zzzs like a baby, soak yourself in a hot bath before turning in, and add drops of scented oil to the water to amp the relaxation and dipping delight.
8. Rub peaceful rest in
Massage releases pent-up tension from your muscles, allowing you to go to sleep faster and stay asleep throughout the night. Rub leg, back, shoulder, and neck muscles by doing gentle movements towards the heart before hitting the pillow, and brace yourself for a refreshing rest session with minimal wakeups at ungodly hours.
9. Sleep your style to stamina
Sleeping positions also have a hand in the making of sleep problems. When preparing to go to sleep, try to assume a position that feels most natural to you. If you suffer from sleep apnea, try sleeping on the side, and if you want to avoid heartburn, try sleeping on your left side. The fetal position is a favorite for many women. In fact, experts say it’s the most common sleeping pose among women.
10. Switch off before it’s too late
Staring at the smart screen is not a great way to lull yourself to sleep. Studies show 6 that exposure to electronic devices such as phones, PCs, and TV stimulates the nervous system and delays the moment when you finally enter the kingdom of dreams. Instead of chatting on Facebook or checking your Twitter newsfeed late at night, try reading a book, or go for a walk before bedtime. It’ll make Sandman’s work easier!
Don’t let sleeping problems get the better of you. These tricks can help you wave goodbye to sleeplessness-related energy dips. Sleep tight; don’t let the stress bugs bite!
References
- http://ajcn.nutrition.org/content/85/2/426.lon
- http://www.sciencedirect.com/science/article/pii/S1755296611000317
- http://www.powerofinvisible.com/feng-shui/what-you-need-to-know-10-tips-about-feng-shui-bedroom/
- http://www.prevention.com/fitness/yoga/best-stretches-do-night-help-you-sleep
- http://dailyhealthpost.com/the-smell-of-sleep-how-to-use-aromatherapy-at-bedtime/
- http://www.independent.co.uk/life-style/health-and-families/health-news/too-much-exposure-to-smartphone-screens-ruins-your-sleep-study-shows-10019185.html