5 ways to Improve Your Sleep

July 31, 2016

Everyone loves having good quality sleep. It helps recovery from injuries, energies you for the next day and has been shown to improve performance in sport. Having good quality sleep however is not always easy. You might not be able to control all factors for good sleep, however you can adopt certain habits that promote better sleep. Here are 5 Tips to help you sleep better:



1. Stick a Schedule

Go to bed and get up at the same time every day. That includes weekends and Holidays. Being extremely consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night.


2. Have a Bedtime Ritual

Do the same things each night. This will tell your body it's time to wind down. This may include taking a warm bath, reading a book or listening to calm music. Try to keep the activities relaxing and if possible dim the lights in the room.


3. Make yourself Comfortable

Create a room that's perfect for sleeping. Cool, dark and quiet. Try to have as little distractions as possible. That means no TV in the Room. Make the room for Sleeping and nothing else. Choose a Mattress and pillow that suits your needs best. There is no perfect mattress and pillow combo and no matter how much it costs it doesn't guarantee a good nights sleep. Always try before you buy.


4. Naps

Long naps in the day can interfere with sleep at night. Try to limit yourself to about 10 to 30 minutes and make it during the in mid afternoon. Naps can be a very good way of improving concentration and energy levels, but too much can make you feel worse and interrupt your sleep.


5. Physical Activity

Regular physical activity can promote better sleep. It can help you to fall asleep faster and enjoy a deeper sleep. however, timing is important If you exercise too close to when you want to sleep, you might be too energized and alert to fall asleep. Plan your activity with sleep schedule and try to stick to it as much as possible. 




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