Arranging Your Day for a Better Night’s Sleep
It’s not always easy to get a good night sleep. Many of the stresses of modern life stop us from sleeping as well as we would like. And the resulting feelings of physical fatigue and mental cloudiness can be a big problem.
It affects weight loss too. Regularly getting a good night’s sleep is one of the factors which can positively affect the success of a weight loss program. If the body isn’t getting appropriate rest and a chance to rebuild itself, then achieving your weight loss goals becomes much more difficult. Getting a good night’s sleep doubles your chances of losing the weight and keeping it off.
Here are some of the most effective tips to help you be proactive in getting a good night’s sleep. Let’s begin with some tips to establishing better daytime habits which will effect your sleep at night.
Top Tips to Prepare You For A Better Night’s Sleep
- Do not nap during the day. Napping during the day will throw off your body clock and make it even more difficult to sleep when you go to bed at night. If you are feeling especially tired, and feel as if you have to have 40 winks, set an alarm to make sure you nap for less than 30 minutes.
- Limit caffeine and alcohol. Avoid drinking alcoholic or caffeinated beverages for a few hours before bedtime. Although alcohol may initially make you sleepy, it can disrupt normal sleep patterns.
- Don’t smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep.
- Avoid over-the-counter drugs as much as possible,especially closer to bedtime. Many over-the-counter drugs disrupt sleep.
- Expose yourself to bright light – if possible sunlight – soon after waking. This will help regulate your body’s natural biological clock.
- Twenty to thirty minutes of exercise every day can help you sleep. However, plan your exercise sessions for early in the day and avoid exercising too late in the evening. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.
- If you’re a woman, check your iron level. Iron-deficient women tend to have more sleep issues. So if your blood is iron low, a supplement might help your health and your ability to sleep.
- Keep your bedroom dark during the night so that the light will not interfere with your sleep. Make sure you leave mobile phones and other electronic gadgets in another room.>