There’s no secret that sleep is restorative and helps keep you energized, alert, and focused throughout the day. A good night’s sleep sets you up for the coming day and can even help prevent or alleviate health problems, such as high blood pressure, heart disease, and obesity.
If you are like most people, the quality of your sleep is likely not at its peak. The average adult should be aiming for six to eight hours of quality sleep every night, but how many people get this much rest on a regular basis?
If you are one of these people, these four tips can help you enjoy longer and better quality sleep.
Healthy snacking
Healthy snacks before bedtime are essential for a good night’s sleep because they help reduce blood sugar levels, improving sleep quality and your overall well-being. Even more importantly, healthy snacks before bedtime give the body the necessary nutrients to stay energized throughout the day.
Eating healthy and nutritious snacks before bedtime is an easy way to stay on track with your nutrition goals and prevent snacking at night.
These are some of the best snacks to help you fall asleep:
- Nuts: They are a rich source of tryptophan, which converts to serotonin and is used by the brain to produce feelings of well-being and relaxation.
- Fruits: Fruits are an excellent option for snacking before bedtime because they are usually low in calories and rich in antioxidants that promote healthy sleep.
- Dairy: Dairy products, such as yogurt or cottage cheese, are excellent choices for pre-bedtime snacking because they contain calcium that contributes to muscle relaxation and can help you fall asleep faster.
Turn off electronic devices
While we may think that our devices are helping us sleep better, the blue light they emit disrupts our sleep by preventing the production of melatonin. This chemical is responsible for making us feel sleepy, which means it’s crucial for quality sleep.
By preventing melatonin from being produced, blue light causes you to stay awake for longer periods of time. If you’re having problems sleeping, try turning your devices off one hour before bedtime. This will allow your body to produce the melatonin it needs for a restful night. It also helps you feel less tempted to check your phone throughout the night.
Create a bedtime ritual
A bedtime ritual is a specific set of things that you do at the same time every night before bed. With a positive bedtime ritual in place, you can feel confident that you are doing everything you can to promote restful sleep each night. As your body adjusts to this routine, you may find that you start falling asleep more easily and quickly.
There are many ways to create a positive bedtime ritual. The most important thing is to find one that works for you. Some of my favorite bedtime rituals include:
- Reading a book
- Writing a journal
- Taking a bath or shower
- Smelling your favorite candle or flowers
- Doing yoga or stretching
- Cuddling or spending time with your pet
- Saying positive bedtime affirmations
Anything that helps you relax and feel less stressed will help you to sleep better.
Keep a dream journal
A dream journal is an easy way to gain insight into your unconscious mind and improve the quality of your sleep. It allows you to see all the things you are afraid of and all the things that you long for.
By writing down dreams, you’re essentially recording your subconscious thoughts and feelings into a physical form that you can come back to and re-read. This type of self-reflection can help you feel more connected with your own being and emotions and more empowered to take control of your subconscious mind.
For example, if you had a dream about snakes chasing you or another terrifying dream, write down all the details of your dream and your feelings. Not only will this help you understand your dreams more, but you will send a signal to your subconscious mind that you are making peace with this bad dream symbol and want to replace it with something more positive. It’s a great way to avoid nightmares and ensure quality sleep.
Final Words
As the old saying goes, “Happiness consists of getting enough sleep.” Sleeping is something we all do, but only some of us give it the respect it deserves. By eating healthier snacks, turning off electronic devices, creating a bedtime ritual, and writing down your dreams, you can ensure quality, peaceful, and uninterrupted sleep. Are you ready to rise and shine?