“Sleep is that golden chain that ties health and our bodies together”
Within the last years there has been a lot of discussions concerning our sleeping habits including how much time we should spend asleep and how to improve the quality of our sleep. For me sleeping has not always been pleasant and when I was younger I tend to wake up tired every single day even after a long night of sleep.
Living in a small village in Nepal made me realize that maybe I was not planning my sleep very well. Therefore I started digging in to how I could improve my own sleep. The journey of optimizing the quality of my sleep has given me these 7 habits I tend to stick to in order to give myself the best conditions for a good night’s of rest:
- No caffeine after 12pm
- Coffee, Redbull and even most teas are filled with caffeine and the “problem” with caffeine is that it affects you for up to 10 hours after consumption. Therefore, no drinks with caffeine after noon.
Tip: If you are a sucker for a hot drink after lunch or dinner try a cup of decaf coffee or tea.
- No eating after 8pm.
- When your body is rebuilding during the night it certainly does not want to digest heavy food. Therefore, avoid snacking after 8pm.
Tip: If you can not resist snacking; eat yogurt with fruit or cereal with milk.
- Limit alcohol consumption in the evening
- We all know that a beer or a glass of red wine makes us feel a little tired or even dizzy. However, a vital step to a greater sleep quality includes the first step called rapid eye movement (REM) sleep. The body needs to restore itself and alcohol can interfere with this. That is one of the reasons why you might wake up tired after consuming only a few drinks the night before.
- No electronic devises after one hour before bedtime
- Before sleeping you want to slow down your brain and your body after a long stressful day. First step to slow down is to stay offline. Instead, pick up a book or listen to peaceful relaxing music.
- Fall asleep with fiction books
- Normally I tend to prefer non-fiction to fiction but before sleeping I have found it much easier to prepare my body for falling asleep when reading a fiction book. Therefore, I save my personal development books till the next day.
- Exercise every day
- A daily excise is a game changer! Not only is exercising great for your overall health but it also helps you fall asleep faster at night. And furthermore, you will also be able to enjoy a deeper sleep.
Tip: Beware not to exercise too close to bedtime. Hard psychical exercise just before going to sleep might have an impact on you ability to slow down your body.
- Keep your bedroom cold
- Experts from the American Academy of Sleep Medicine advice you to think of your bedroom as a cave: cool, quite and dark. The reason why is that the cold induces you to sleep. But have in mind that it should not be so cold that it feels uncomfortable because this might wake you up in the middle of the night.
Thanks for making it to the bottom of the page and for letting me introduce you to my sleeping habits. Now, please share your own thoughts and ideas about getting the best quality of sleep possible 🙂