When was the last time you woke up completely refreshed after a great, deep sleep? The answer to that question should always be “this morning”, but sadly, many of us aren’t able to get the sleep we so desperately need. Adequate sleep is important for proper performance in our daily lives, gym and even hormonal production (testosterone, cortisol etc). To ensure that you’re getting a better night’s sleep, follow these five steps to a deeper slumber.
ACHIEVE A BETTER NIGHT’S SLEEP WITH THESE TRICKS
1. SET YOUR ENVIRONMENT TO SLEEP MODE
This can range from keeping your room completely tidy and organised, to playing classical music to relax you. We each have different relaxation triggers that help to put us at ease. Find out what setting helps to put you in a more relaxed state of mind and apply that to your bedroom.
2. NO CAFFEINE AFTER 5PM
Caffeine is a stimulant and stimulants, by nature, keep you awake. So to be on the safe side make sure you’re not consuming any caffeine after 5 P.M.
But be careful! This is not just limited to coffee. Many soft drinks – of which you should be avoiding anyways – contain caffeine in them. The same also goes for many, if not all, pre-workout supplements. So if you’re using them as a supplement, wake up earlier and work out first thing in the morning.
3. EXERCISE YOUR MIND AND BODY
Proper exercise and mental stimulation will leave your body more fatigued towards the end of the day, promoting a much better night of sleep. It’s no secret that you’re going to get healthier with exercise – better sleep is simply an extra benefit of this important lifestyle habit.
4. TURN OFF ALL ELECTRONIC DEVICES
Falling asleep to a movie on your laptop may seem like a good idea, but in reality, you’re decreasing your chances of falling into deep sleep. Exposing your eyes to the lighting from your smartphone/laptop will actually cause your brain to stop producing melatonin, the hormone responsible for regulating sleep. Turn off all your devices an hour before bedtime and turn to a good book to help tire yourself out.
5. SKIP THE NIGHTCAP
Although passing out drunk sounds like a fun way to get to bed, you’re actually cheating yourself out of the more important part of your sleep cycle, which is deep sleep, also known as REM Sleep. Alcohol takes time to metabolise in our body and, therefore, drinking before bed makes it virtually impossible for your system to fully relax, thereby keeping you in light sleep.
Making these changes can be a challenge, but you will notice the benefits just about immediately. Enjoy a better night’s sleep today for a better tomorrow.