Do you have trouble going to sleep? Is it hard to get up in the mornings?
Let me help you solve that! Here are the 3 most powerful yet simple ways to improve your sleep that nobody uses.
#1- Put That Device Down
Seriously, that blue light is really impacting your sleep and eyes in a very bad way. In fact, this is the number one reason in the UK that people at sleep deprived. You might think that five minutes of checking Facebook won’t hurt. However, the problem comes in when those 5 minutes turn into 1 hour. You see one interesting post, you click on it, then that post lead you to other things. There you go, one hour of sleep already lost. On the other hand, your phone/tablet are also impacting the quality of your sleep as well as less time sleeping. Studies have shown that being exposed to the blue-and-white light given off by phones, laptops, and other electronic gadgets at night prevents our brains from releasing melatonin, a hormone that tells our bodies its night-time. So starting from tonight, put away all your gadgets one hour before you go sleep. This is going to change a lot, you’ll see.
#2- Reading Will Be Guaranteed To Make You Fall Asleep
If you have never read before going sleep, you are missing out big time! All it takes is 10 minutes of reading, and you will be sleeping like a baby. This isn’t just information from my own experience, there is real science behind it. Reading before sleep has shown to improve cognitive function, decreases the chances of Alzheimer’s, and reduces cortisol levels. These are all very big things. I know that we all like technology, but after all a Kindle or an E-Reader won’t give you all the same benefits. There is just something about holding a real book that gives you the feeling and involves you more in what you are reading about. Evolving new tech is all marvellous unit we realise that in some parts, sticking to the ancient ways is the best choice. So starting from tonight, you will not use any gadgets one hour before sleep, and instead you will start reading. It doesn’t really matter what kind of book it is, as long as you enjoy it.
#3- Keeping It Cool
For some, the temperature has to be just right for an ideal night’s sleep. In general, the suggested bedroom temperature should be between 60 and 65 (17.2 Celsius) degrees Fahrenheit for optimal sleep. Just try to keep your room cool naturally. By that I mean keeping the room window a little bit open. I understand that in hot countries, this could be a little but of a problem. So that is when you should use air con. Over a 24 hour period, our body temperatures naturally peak and decline. According to Simplemost.com, our internal temperature is usually at its highest in the early afternoon and lowest around 5am. When we fall asleep, our bodies naturally cool off. Helping keep your body get to that lower temperature faster can encourage deeper sleep. So the benefits of sleeping in colder temperatures are falling asleep more quickly, get a better night’s sleep, look younger and decrease your chances of certain metabolic diseases.
So starting from today, you have to stop using any gadgets one hour before sleep, start reading and keeping the room temperature down. These may seem like small and obvious things, but nobody is doing it. Start today and you will feel the benefit!
Do you have any sleeping tips? Leave a COMMENT down below and share this with your friends so they can also get better Zzzzzzz’s!