We recently wrote a piece on Importance of sleep for mind and body, where we discussed the effects a poor sleep pattern can have on us, and what doesn’t make for enjoyable reading! In addition to physical effects, a poor night’s sleep can also lead to mental effects such as fatigue and hoarseness.
So let us now look at some easy tips that help in promoting a better night’s sleep.
avoid caffeine in the evening
This one is very obvious but still worth noting. Caffeine is a stimulant and can increase focus, energy and sports performance and may even be considered a legal performance enhancing drug! So don’t drink coffee after noon! And remember that tea also contains caffeine.
reduce screen time before bed.
This is what we are all guilty of.
The blue light from smartphones/tablets and computers makes your body think that it is the time of day. There are a few ways to reduce blue light exposure at night.
Effects of too much screen time on children
Most smartphones have a night mode that lowers the level of blue light, you can set it to come on automatically at certain times.
Avoid watching TV in bed.
Turn off bright lights in the late evening.
This may come as a big shock to a lot of people who think that a glass of wine at night helps them sleep! Drinking once or twice a night can have a negative effect on your sleep and hormones. Alcohol is known to cause or exacerbate the symptoms of sleep apnea, snoring and disrupted sleep patterns. Alcohol is also a mental stimulant.
don’t eat late at night
The food you eat has to be processed by the body so eating a big meal can keep you awake. Also some foods are hard to digest so avoid late night foods like bacon, beef, lamb, whole milk hard cheeses and nuts as your system will work overtime to digest them which can keep you awake. Also avoid sugary and processed foods.
Exercise regularly but not till late at night!
Regular exercise is one of the best ways to ensure a good night’s sleep.
However exercising late in the evening can do the opposite as it can increase alertness and hormones such as epinephrine and adrenaline. Exercise also causes the body to overheat which is not the ideal sleeping position.
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keep regular sleeping hours
Try to make a habit of waking up and sleeping at the same time. And if you can stay close to this pattern over the weekend.
Taking short power naps is beneficial and can really revitalize your day if you try, but long or irregular naps during the day can negatively affect your night’s sleep.
don’t drink too much fluid before bedtime
The more you drink, the more you have to poop! While it’s important to stay hydrated, do it earlier in the day or else you’ll break your sleep cycle by waking up to use the bathroom.
relaxation exercises before bed
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