How To Get A Better Night Sleep

10 Tips For A Better Night’s Sleep

Struggle to fall and or stay asleep?

Welcome to the not-at-all-desirable club where dues are paid in yawns, under-eye circles, and slower processing times.

Ready to give up your membership and get the great night of sleep you deserve? Health coaches Michele Periquet & Firouze Zeroual have 10 tips to help you get a better night’s sleep so, read on Sleeping Beauty!

10 Tips For A Better Night’s Sleep

Eat dinner at least three hours before bedtime. Eating late may leave food undigested in the stomach, which can interfere with sleep.

Avoid sweets at night. Sugar upsets your body chemistry, causing your blood sugar to increase and then decrease rapidly as your body releases hormones to bring sugar levels under control. This may cause you to toss and turn or to get up hungry in the middle of the night.

Be consistent. As much as possible try to get to bed and wake up at the same time daily. Our bodies function best on a regular schedule.

Avoid stimulants, especially in the evening. Stimulants such as coffee, caffeinated tea, soft drinks, chocolate, and sugar provide a short-lived, “fake” burst of energy, but you end up feeling more tired afterwards – which brings us to the next point.

Avoid becoming overtired. Believe it or not, when you’re overtired, you may have trouble sleeping. This is because when you push your body to stay awake past its internal bed time, your sympathetic nervous system and adrenal glands secret hormones to help you stay up. The downside: when you do decide to go to bed, your adrenal glands are overstimulated and you cannot get a good night’s rest.

Unwind effectively!  If you have trouble sleeping, reduce mental activity in the evening. RELAX. Try meditation as a way of relieving stress, calming your mind, and encouraging a sense of tranquility. Just like your body, your mind needs to wind down before sleeping.

Avoid mental stimulants. Violent movies or tv shows that induce fear, worry, or anger are all stimulants. Consider light reading instead or watching tv shows that are relaxing.

Keep you bedroom technology-free. Turn off electronic appliances in the bedroom and sleep at least 8-10 feet away from wifi, cell phones, TVs, computers, and other sources of EMF (electromagnetic fields.) Wifi should not be near your bed. Keep the router, modem and other components in other parts of your home.

Turn off the lights. Make sure your bedroom is dark. Darkness stimulates the production of a hormone, melatonin, which plays a crucial role in our sleep cycles as well as our physical and mental well-being. Turn off anything that has glowing lights such as clock radios, televisions, and phones. Even a small amount of light can affect the quality of your sleep.

Silence is golden.  Remove from your bedroom items such as ticking clocks, vibrating phones, and make sure to turn off the television. Even if a noise does not completely wake you, it can disrupt your sleep.