Advertising
Advertising

All You Have to Do to Sleep Better

All You Have to Do to Sleep Better

When you have a bad night’s sleep, you probably think back to the previous evening and try to work out what went wrong. You might wonder whether you went to bed too early, whether your room was too warm, or whether you need to replace your pillow. However, you might be looking for answers in all the wrong places. If you want a good night’s sleep, you need to lay the groundwork from the moment you wake up.

In this article, you will learn exactly what you must do in the morning, afternoon and evening to optimize your precious sleep time. Implement the steps in this article and you will wake feeling much more energetic every morning.

Advertising

Make your mornings count

Let’s start at the very beginning – the snooze button. Your mission is to stop using it to delay getting out of bed, because all it does is confuse your body. It’s far better to get up at precisely the same time every day, in order to set up a regular sleep/wake pattern.[1] If you need an extra boost to get you up in the morning, asking yourself a few simple questions about the day ahead can make all the difference.

Resist the temptation to down a cup of coffee just after waking up. Wait until 10am before having your first shot of caffeine, because this is when your cortisol and energy levels start to dip. However, you should definitely eat a good breakfast. Eating a meal high in proteins and carbohydrates at the same time every day helps regulate your circadian rhythm.[2] With a little foresight and creativity, anyone can put together a quick and healthy breakfast. There are lots of tasty vegan options out there too.

Advertising

Keep the momentum going in the afternoon

Choose your lunch with care. Avoid loading up on too many carbohydrates, because they will make you drowsy in the afternoon and disrupt your sleep cycle.[3] Cutting down on lunchtime carbohydrates may mean making some adjustments, but there are plenty of low and no-carb lunch solutions you can try. If you still feel the need to nap, keep them short. As the afternoon goes on you need to resist the temptation to eat lots of carbs and protein, because doing so triggers your body into setting itself up for action rather than rest.[4]

How to set yourself up for sleep in the evening

The golden rule is to go to bed at the same time every night, as this preserves your circadian rhythm. Avoid saturated fats[5], particularly during the evening, because research indicates that they have an adverse effect on your sleep-wake cycle. Meditating before you go to sleep will help you relax, and prepare your body for high-quality rest. Finally, sleeping in a cool room will also help ensure a sound slumber.

Advertising

Little hacks to help you sleep throughout the night

If you suffer anxiety or insomnia, you may want to invest in a weighted blanket – research shows that they help those with these conditions enjoy a better night’s sleep. Your sleeping position can also have a direct impact on how you feel the next day. Specifically, sleeping on your left side benefits your heart, back and digestive system. Finally, think about what you wear in bed. Did you know that people who sleep naked reap numerous health benefits such as lower rates of skin disease and a reduced risk of Type 2 diabetes? What’s more, it makes life easier. You will have fewer items to launder each week!

Follow these steps to enjoy the best night’s sleep of your life. A good rest is essential for mental and physical health, so it’s worth taking the time to review your sleep hygiene.

Advertising

Reference

More by this author

Jay Hill

Jay writes about communication and happiness on Lifehack.

30 Ways To Treat Yourself No Matter What Focus On Yourself, Because Most Of The Time No One Really Cares 3 Things To Give Up If You Want To Take Control Of Your Life All You Have to Do to Sleep Better How Social Media Is Making You Feel Bad about Yourself Every Day

Trending in Health

1 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits) 2 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 3 How to Eat Your Way to a Great Physique With Chocolate 4 The Importance of Sleep Cycles (and Tips to Improve Yours) 5 7 Signs of a Thyroid Problem That You Should Not Ignore

Read Next

Advertising
Advertising
Advertising

Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

Advertising

5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

Advertising

8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

Advertising

13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

Advertising

17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

Read Next