Today I’m going to share with you 6 insightful tips for a good sleep so you can begin seeing some positive changes in your sleep life IF you stick with these wise recommendations.
Sleep is not the same for everyone, in modern society humans have come to develop a troublesome relationship with sleep. Mostly because of the unnatural and far from optimal way to which our bodies had to adapt to a frenetic kind of lifestyle, which is not really fitted for our species.
This ended up in shambles because it affected our Circadian rhythm as well as our bodily functions over the course of evolution, as we kept on moving into unnaturally bright and chaotic environments.
But there’s more to this.
Let’s see how you can work your way into changing the way you sleep FOREVER.
1) Acknowledge the Night
What I mean by this is that you should give the Night the respect it deserves. We weren’t made to be at 101% for the whole duration of the day, when the sun sets your mind and your body need to understand that is now the time to cut off on some of your functions (overthinking, getting excited, getting angry or “overstimulated” in general) and this doesn’t happen naturally anymore for a multitude of reasons.
One of the things that contribute to all this are the devices that even when there’s night mimic the Sun’s light (PC’s, Smartphones, Laptops, Tablets, TV’s etc…) And your body isn’t supposed to see that kind of light, at that time. And not only these devices blast at you an unhealthy amount of (fake) UV rays and radiations, they even provide you with useless material and information that keep your mind unable to rest, like chats, news and feeds from people, music and loud videos – the list can go on and on.
The main point here is that YOU ARE NOT ALLOWED TO REST.
These tips for a good sleep only work if you take into consideration the importance of the night. While the night should be the other half of the day for you to stay with yourself without the need of external stimuli.
For you to start seeing positive changes, you need to start cutting off all of these devices when the sun starts to go down, as well as being able to shift into another mode, your personal “night mode” leaving behind the troubles and the things the day carried with it, so that your body and mind understand that now it’s not time for being grumpy or for brooding, but is the time to rest and recover – since you’ll be at bed soon.
Remember, this is not a “quick fix”, as this aspect is tremendously important it’ll take a while for you to start seeing change, because the body has to adapt to a new mode that lacks excitement later in the day, but once you’ve made it a habit the results will be astonishing.
2) Time and Value Your Meals Accordingly
What you put into your stomach throughout the day, but more importantly before bed makes a HUGE difference on the quality of your sleep. For example: Is your daily diet consisting of foods that take long to digest, and that they’re not easy on your metabolism? everything processed can fall into this category, but you should focus your attention into avoiding carbonated drinks, unidentified deep-fried anomalies and overly sugary deliciousness.
Now, the most important thing I want you to to take into consideration is the timing of each and every meal you have through the day.
See, if you don’t space each meal with enough time from one another, your body won’t have time to correctly digest the previous meal on the “list” and you’ll consequentially reach your last meal of the day with a previous one still in the phase of getting digested, and this will lead to troubling your sleep. One smart way in which you could counter this is to avoid snacking in all its shapes and forms, it’ll give you less food to work with, for starters and widens the window between each of your meals giving your body more time to do its thing.
The rule of thumb here is to eat your last meal at a reasonable time, hours prior you hit the sack – and to keep it light and humble.
There’s a proverb that goes like this: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”
Yeah, you understood me, no fancy 1000 kcal dressings on your fake salads made out of butter, no cookies as a side-dish and and definitely SAY NO to your useless BBQ sauces or Mayo or Ketchup to embellish your meat with. Spices and herbs are a thing, you know, so use them as they’re free in calories and easy to digest usually when compared to this nasty stuff.
So avoid eating like a wild creature from Mordor and don’t stuff your face with unheartly things in the evening.
3) Ditch The Damn Caffeine
While I’ve talked extensively of the benefits of caffeine, tea and coffee it’s undeniable that an excessive amount of it can lead to addiction (remember, caffeine is a drug) AND to a poor- if nonexistent -quality of sleep.
Caffeine can last into your system and your bloodstream up until 48 hours after consumption, depending on the quantity you assume in milligrams, you can see why it can easily hinder your sleep because of its long “life” and because your body isn’t naturally designed to flush caffeine out of it, so no wonder it takes a while and you have issues falling asleep.
Start with going one week without any kind of caffeine (Coffee, Tea, Energy Drinks like Monster, Red Bull etc…) and magically see your sleep improving. Not only you will fall asleep faster, you will even notice a new refreshing feeling once you wake up, because once you’re used to caffeine your body cannot properly rest, as it’s always present into your system you often find yourself waking up in the middle of the night to go to the bathroom, right?
An addiction or any constant use of it, according to this study is known to “cause restlessness, anxiety, irritability, agitation, muscle tremor, insomnia, headache, diuresis, sensory disturbances, cardiovascular and gastrointestinal symptoms.”
And taking into account what we’ve said earlier about caffeine’s long lasting life cycle, you can see how this gives birth to a dangerous concoction against your so precious sleep.
So think twice and consider doing this test on yourself and try going without caffeine for a long while, I assure you that the benefits far outweigh the instant gratification that caffeine provides.
4) Tire Yourself Out
This one’s easy to do and understand, lots of you might have too much energy flowing inside your body that is preventing you from reaching the end of the day as you should:
So you can have a satisfying sleep. Be it positive, energizing energy or the negative kind which you can’t seem to shake off, the answer to this puzzling and rocket science based question remains one: expend that energy.
- Stay still all day (on the couch, on the chair) like a lazy ass
- Avoid to go the extra mile in your endeavors
- Use transportation (cars, buses, trains) if possible
- Stay too much indoors
- Be afraid of stress
- Work Out
- Find excuses to move MORE! (jog, walk, use the stairs etc)
- Immerse yourself into deep, concentrated work
- Learn to enjoy hard work
- Have awesome, passionate Sex
- Melt your stress down
- Connect with REAL people (it’s tiresome but satisfying)
5) The Quality of Your Room Matters
It makes sense that you put extra attention to the space you’ll be sleeping in for the rest of your life or for whatever the duration may be, keeping your bedroom, your Kingdom in optimal condition for you to have the best night’s sleep is a no brainer, so why would you discard this aspect? you probably think as your bedroom as “just another room” in which you can throw everything inside without thinking of the consequences.
For the vast majority of people, the bedroom is a room with an added bed in it, nothing more, nothing special.
This is where you’re wrong, you should consider your bedroom as a sacred place, an oasis, a temple, your place where you can safely unplug from noise and reality while calmy shifting into the dream world. Yet SO MANY turn their bedroom into something unrecognizable and confused, they even use it as a workspace, yuck!
How do you expect to sleep like a baby if your room isn’t suited to the task of aiding you to fall asleep? Fortunately, you can improve the quality of your room by following a few guidelines and by tweaking it a bit.
For starters, for you to have the best, seamless sleep possible your room has to be in almost (if not total) darkness, be sure that you don’t place any kind of electronic device that brings that harmful light we’ve talked about that destroys your sleep, because our body needs to recognize that is time to sleep with a visual cue, that is the absence of light.
Then, you have the temperature of the room. Exactly, you didn’t think it mattered didn’t you?
To make it short, the coldest the room, the better. Why? have you ever noticed the difference in your sleep in the hot summer nights when compared to the cold winter ones?
If you have problems falling asleep at night, making your room colder could greatly help your body cool down and be more prone to “hibernating” so to speak, in this way you’ll have a deeper, restorative sleep.
What about your mattress and pillow, along with your blankets? They’re a part of the room, too!
Don’t skip this, after all your body rests upon your bed unless you have a Futon, that is. Be sure to find a mattress and a pillow that fits YOUR definition of comfort, since it’s a subjective matter because some would rather find more comfortable a softer mattress, while others sleep great on a mattress that would seem hard as a rock from another’s view, the same goes for pillows.
Be sure that your blankets and your whole room also smell nice, so aerate it and change blankets once every few weeks, we’re not nasty in here!
Remember, your bedroom is meant ONLY for sleep-related activities ;), which means that it has to radiate a feeling of calm, you can’t work all day in your bedroom and expect that when it’s time to sleep you nonchalantly slip in your bed and fall asleep like a robot.
Separating your rooms and assigning each one of them a purpose, can help you feel overall less stressed, and when it comes to your bedroom, it will be “pure” without the negative energies you could’ve brought in the room if you were working in it all day.
I’d reckon this is more of a spiritual matter, and about the feeling that you get when you are in your bedroom, you recognize that the room is meant for letting go and relaxation, and as such, you treat it the right way.
Do whatever you can to make your room as noise-free as possible, even if you are a heavy sleeper you should consider doing so, because less noise equals to less chance for you to wake up and have your sleep interrupted.
6) Losing fat can help you sleep better?!
Did you know about this?
Apparently, the extra weight you carry on your belly and body is linked to the quality of your sleep, because by being fat you come with a “package” of annoying consequences such as: sleep apnea, daytime fatigue, insomnia, and restless or interrupted sleep that are in turn linked to diabetes as well.
This makes losing fat all the more worthwhile of an effort than it already is! since you should be relatively lean in order to maintain perfect health, I advice you to get started on this journey that’ll bring you countless benefits, including a sound sleep, which is only a side-effect.
If you don’t know how to get started then you are in luck! because my amazing fitness guide has everything, ALL the information (and my personal secrets) you will ever need to start seeing your body change, all in one place.
Sleeping better, like losing fat, in the end is all a conscious effort on your part that takes something from you everyday, that’s true. But the way in which these efforts repay you back, in the long run, will make yourself glad that you started giving up something unnecessary for your whole well-being and future.
These are my advices for today. If you liked this article please take the time to share it with your friends or with someone in need.
Thanks for reading.