Welcome, visitor! [ Register | Login

15 easy ways to get a good night sleep

Inspiration November 6, 2017

Imagine after a long day work, you lie down ready to get some sleep but just to find out that the sleep aren’t coming at all. This can be so frustrating at time. The stresses of every day life make this so common problem for some of us.

If you’ve had this experience, try out some of the tips listed below. Each one of them has been proven to help  get a perfect night’s sleep and leave you feeling fresh and energetic the next morning. Goodbye to sleeplessness night and tiredness!

  1. Eat food with magnesium in it. Research suggests magnesium plays a key role in our ability to sleep through the night. Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and Swiss chard. Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.
  2. Take a power nap during the day. Ten to 30 minutes in the mid-afternoon is best to ensure a good night’s sleep. Any longer and we risk falling into deeper stages of sleep, which can leave us feeling groggy when we wake up.
  3. Use your bedroom only for sleep and relaxation. Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Sleep and sex, yes. Work and bills, not so much.
  4. Keep your bedroom slightly cool. Between 15 and 23 degrees Celsius is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep.
  5. Take a hot shower or bath before bed. This can help the mind relax, while the rise and fall of body temperature induces sleepiness.
  6. Set a daily wake up time. Just like it’s best to go to bed at the same time every day, it’s a good idea to keep a consistent wakeup time — even on the weekends. Irregular bedtime and wake-up hours can lead to poor sleep patterns.
  7. Make up for lost sleep. Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track.
  8. Don’t toss and turn. Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness — it’s a vicious cycle.
  9. Check the medicine cabinet. Certain medications might be interfering with sleep. Think a prescription is the culprit to a sleepless night? Talk to a doctor about potential side effects and how to deal with them.
  10. Turn the alarm clock away from your face. Watching the time tick by can actually cause more stress and make it harder to fall asleep. Plus, artificial light from electronic gadgets can mess up our circadian rhythm, making our bodies think it’s time to stay up and party.
  11. Sniff some lavender. This scent can actually be an antidote to insomnia. Try burning lavender-scented candles or essential oils to ease into sleep.
  12. Try progressive muscle relaxation. Starting with the feet, tense the muscles. Hold for a count of five and then relax. Do this for every muscle group in the body, working up from the feet to the top of the head. A nightly meditation practice that involves focusing on the breath can also help prepare the body for sleep.
  13. Dim the light. Bright lighting, in particular the “blue light“ emitted by most electronic devices, might contribute to sleep disturbances. Tech-savvy insomniacs might want to check out the special glasses designed to block blue light and help us snooze through the night.
  14. Get some fresh air. Exposure to daylight helps regulate the body’s internal clock and with it, sleep timing. Getting some sunlight also keeps daytime fatigue at bay, leading to more sleepiness at bedtime.
  15. Drink something warm. While a glass of warm milk might not be medically proven to bring on sleep, the relaxation that comes with sipping on a mug of a ”comfort drink” like warm milk, hot chocolate, or tea can make those eyelids a bit heavier.

We’d love to hear your views on this…

10 NECESSARY HABITS YOU SHOULD START PRACTICING BEFORE TURNING 30

Spread the love by sharing
  •  
  •  
  •  
  •  
  •  
  •  
  •  

Sponsored Links

2 Responses to “15 easy ways to get a good night sleep”

Trackbacks/Pingbacks

  1. 10 Qualities of Highly Successful Self made Billionaires - Usedng.com
  2. 10 NECESSARY HABITS YOU SHOULD START PRACTICING BEFORE TURNING 30 - Usedng.com

Leave a Reply

You must be logged in to post a comment.

  • 10 NECESSARY HABITS YOU SHOULD START PRACTICING BEFORE TURNING 30

    by on November 6, 2017 - 3 Comments

    I’ve officially entered the second half of my 30’s. In my 20’s, there were some life lessons I learned the hard way, and something I didn’t figure out until my close to  30’s that I wish I would’ve understood much sooner. Here are some habits to master before turning 30. If you get these figured out in your 20’s, […]

  • WhatsApp group link

    Join WhatsApp group in Nigeria

    by on December 3, 2017 - 4 Comments

    How to Join Unlimited  WhatsApp Group If you are looking to join  WhatsApp group, then you are in the right place. Whether you are looking for the right market to promote your products and services, a study group to share ideas, or baiscally like-minded individuals to bond with, there are unlimted  WhatsApp group to join […]

  • HOW TO APPLY ONLINE FOR NEW INEC VOTERS CARD

    by on November 1, 2017 - 0 Comments

    The Independent National Electoral Commission (INEC)  is an electoral body  established by the 1999 Constitution of the Federal Republic of Nigeria  among other things to organize elections into various political offices in the country. The body hereby invite Nigerians to Re-apply for Their Voters Card. Applicants are allowed to re-apply for the Inec Voter’s Card […]

  • N-Power released new date for physical verification exercise

    by on December 10, 2017 - 0 Comments

    N-Power, Federal Government empowerment scheme, on Thursday released new dates for commencement of physical verification exercise which was scheduled for 4th December earlier. N-power on Sunday had apologized for delay in commencement of physical verification. The scheme said the physical verification exercise would start Monday, December 11 at local Government area secretariats.   This information […]

  • make money with affnaija affiliate

    Make Money With Affnaija Affiliate

    by on December 16, 2017 - 0 Comments

    Have you heard of affnaija affiliate? AffNaija is a new driven affiliate marketing partner network where you can earn up to ₦10,000 or more, just by sharing their merchant products on Facebook. You will earn daily per product you share, and can also earn from the referral programme. See also:10 NECESSARY HABITS YOU SHOULD START […]