Too much sugar can be a bad thing for two reasons: your health and your sleep. It plays a significant role in the development of your life. It\u2019s worse to drink it at night as it just makes you hyper, makes you wide awake and this just leads to epis"},"modified":"2019-02-20T00:17:39","modified_gmt":"2019-02-20T00:17:39","slug":"10-tips-to-help-you-sleep-at-night","status":"publish","type":"post","link":"https:\/\/www.ghanamma.com\/2019\/02\/20\/10-tips-to-help-you-sleep-at-night\/","title":{"rendered":"10 Tips to help you sleep at night"},"content":{"rendered":"
Too much sugar can be a bad thing for two reasons: your health and your sleep. It plays a significant role in the development of your life. It\u2019s worse to drink it at night as it just makes you hyper, makes you wide awake and this just leads to episodes of insomnia. Make an effort to cut out all sugar by around 5pm. This gives your body a few hours to metabolize the sugar before you jump into bed and helps prevent it keeping you awake.<\/p>\n
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2. Lower the caffeine\u00a0<\/strong><\/p>\nNot only does too much sugar effect your sleep, but so does caffeine. Caffeine is a stimulant, which is why so many people drink it first thing in the morning \u2013 to wake them up! This is the last thing you want when you\u2019re trying to get some shut eye. Try to avoid all caffeine in the evening and stick to water.<\/p>\n
3. Morning exercise\u00a0<\/strong><\/p>\nWhen you get your heart puming and your blood circulating in the morning, you\u2019re preparing your body for the day ahead and it also helps to put your mind to rest at night, along with your body. Fast walking or running are two of many effective ways in which you can get your heart pumping. Try it out and do some exercise during the day. You\u2019ll notice a difference in the evening, for sure.<\/p>\n
4. Consume Fruits\u00a0<\/strong><\/p>\nConsuming fruits can be a great way to ensure a good night of sleep. Bananas contain melatonin which is a hormone that helps reduce alertness, cause sleepiness and maintain control of your sleep and when you wake up. Adding this to your appetite craves, can really make a difference in your sleeping cycle.<\/p>\n
5. Pill forms of melatonin<\/strong><\/p>\nAs mentioned, melatonin is found in fruits such as bananas, but you can also give it a try in the form of a supplement. Taking the supplement an hour before bed can make a difference.\u00a0Melatonin supplements may not replace the value that you can get from fruit but you can alternate between fruits and supplements, depending on how you\u2019re feeling and how hungry you are.<\/p>\n
6. Herbal Tea<\/strong><\/p>\n<\/p>\n
Chamomile and valerian play a huge role in fighting against insomnia. It\u2019s more of a natural remedy and sleep aid. Not only does it help with your sleep, it can help ease your mind and relax you during the night. Try it tonight if you can; hopefully you\u2019ll notice a difference.<\/p>\n
7. Grab a book and read\u00a0<\/strong><\/p>\nAlong with your herbal tea, you can grab a book and read a little. The words that scramble evenly throughout the pages of the book, can put you in a relaxed state of mind, preparing your body and mind for sleep. It\u2019s a great way to get your mind off every day stress and sink into the story you\u2019re reading.<\/p>\n
8. Writing in your journal\u00a0<\/strong><\/p>\nWriting is a great way to relax and get a good night\u2019s sleep. Grab a pencil or pen and begin jotting down anything in your journal. It can be a story you\u2019re making up or personal thoughts that cross your mind, the journal will at least help clear your mind. It\u2019s been proven that writing your thoughts down can help reduce any worries you may have and can help you \u2019empty\u2019 your mind of problems which could be the cause of you finding it hard to drift off to sleep.<\/p>\n
9. Light resistance training<\/strong><\/p>\nYou may have a little bit of sugar and energy lingering through your body. In order rid the feeling of jitters and having too much energy, a light workout can be effective. It\u2019s important that you don\u2019t get yourself involved in too much cardio. You don\u2019t want to get your heart pumping too much before you go to bed. You just want to engage\u00a0your body in enough physical activity to exhaust the rest of the energy.<\/p>\n
10. Leaving electronics out of the sleeping zone\u00a0<\/strong><\/p>\nElectronics are used more than ever in some of our lives. However, we must know when to call it quits and put them away. Electronics (such as tv, phone, stereo) should not be on or near you \u2013 as you\u2019re trying to get sleep. This rule strongly applies to TV\u2019s and cell phones, for the light can cause you to stay up and applies distractions methods that you\u2019re unaware of. It\u2019s also been shown that phones give off a small amount of radiation, meaning if you sleep with your phone under your pillow, it could have an impact on your sleep.<\/p>\n
\u2013<\/p>\n
Source: Daily Entertainment\u00a0<\/strong><\/span>
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