1. Get rid of any light.

For a sound sleep, the first requirement is a perfect ambiance in the room. Having all lights out will set you up for a successful night of rest.

Even the slightest light coming from an iPad or the blinking light from a laptop can divert your attention and delay your getting to sleep. Scientifically, this is because that little glow travels from your eyes to your hypothalamus—the part of your brain that controls sleep. So the darker the room, the quicker you will fall asleep.

2. Try meditation.

Meditation can be credited with solving many problems. This includes sleep issues too. According to a 2009 Stanford study, people who undertook a meditation program in order to go to sleep faster were able to fall asleep twice as fast as those who didn’t meditate.

3. Maintain a consistent sleeping routine.

This fact is known to everyone who tells you to go to sleep at the same time every night. With our busy schedules, we tend to not adhere to a sleep routine, especially on weekends, and this is so wrong.

Sleeping on time and waking up on time keep your biological clock under check. Not only that but this sleep schedule also helps you become an early riser, and we would need a whole other article to discuss the advantages of waking up early.

4. Don’t nap during the day.

For a sound and faster sleep at night, you should avoid taking long day naps. According to the experts, you need a set number of hours of sleep for your age. If your body is in relaxed mode, but not very tired, it might not get to sleep faster. So, it’s advised to not take naps that last more than 20-25 minutes.

5. Aromatherapy with lavender oil

Lavender has a lovely fragrance, and a therapeutic advantage too – it’s used as an activator for sleep. Studies have shown that smelling lavender 2-3 times in a span of ten minutes can help a person sleep faster and deeper.

A lavender oil diffuser can be placed in the room before bedtime, having this should allow you to wake up more refreshed the next morning.

6. Go to your happy place with your imagination.

Forget the sheep. Counting them will only make your brain anxious and not guarantee sleep. Instead, scientists now agree that if you want to fall asleep quicker you should imagine your favorite places and recall things that relax your mind. This way you would pause any worrying thoughts that have been troubling you.

Imagine a waterfall or a beach with beautiful water and watch yourself fall asleep in no time.

7. Listen to soothing music.

Music is absolute magic. If it has been proven to work on plants and animals, we humans should try to get the most out of it too. Any soothing music that has a slow rhythm of 60-80 beats per minute is said to be effective at putting you to sleep.

Not only will this help you enjoy deep sleep, but it has also been proven to reduce depression levels.

8. Make sure that the room temperature is just right.

The ideal room temperature while you sleep should not be too hot or too cool. According to experts, any temperature between 65°F and 75°F is good for sound sleep. So, it’s important to set the room temperature accordingly and use the right blankets too.

9. Use the 4-7-8 breathing method.

The very famous 4-7-8 method as explained by Dr. Andrew Weil is said to have done wonders for those who have sleep issues. It’s a kind of breathing technique that has put some of its subjects to sleep in under 1 minute. Here’s how to do it:

1. First, place the tip of your tongue behind your upper front teeth, on the ridge of tissues. It should stay there during the entire process.
2. While making a whoosh sound, exhale from your mouth.
3. Count to 4 as you inhale through your nose, keeping your mouth closed.
4. Now, hold your breath and count to 7.
5. Then, count to 8 as you exhale through your mouth making the whooshing sound.
6. Repeat this cycle for a total of 4 breaths.

10. Put your thoughts down on paper.

Having a journal can be interesting. If you’re unable to sleep, pick up a pen and notebook and start to write down your thoughts. It could be in the form of poetry, a story, or even art. Basically, it can be anything that is running through your mind. This way your thoughts won’t keep accumulating and you can easily get rid of them. When your mind is clear it will be easier to go to sleep.

As an added bonus, you might discover the creativity inside you during this process.

So here we’ve gathered 5 things that you should not do after a meal. Check out now!

Take a shower

When we take bath, the temperature of our body is increased slightly, therefore our body sends more blood to the skin to cope with the temperature which disturbs our digestive system, and the rate of metabolism is decreased. So next time you take a meal and intend to go for a shower you should at least wait for 30 minutes.

Source: ncbi

Drink tea

Some people consider having a hot cup of tea after a meal as an essential part of their meal. This cup of tea in fact interferes with the assimilation of iron, which is a vital mineral needed by our body. It is therefore recommended not to take tea within an hour of eating especially advised for children, pregnant women, and people suffering from a lack of iron.

Though Adults are better off with a cup of coffee.

Source: ncbi, thehealthsite, doctoroz

Sleep

We all know the disapproval of the myth that sleeping right after eating causes excess weight directly. Nevertheless, we should not ignore this, because sleeping after eating does any harm to our health that includes heartburn, burping, and high acidity, so don’t sleep on a full stomach again.

The risk of stroke also increase by regular sleep immediately after lunch or dinner.

Experts suggest going to bed no less than 2 hours after eating.

Source: webmd, thehealthsite

Work out

Remember to go for exercise on a full stomach, experts do not advise it. An exercise with a full stomach can lead to discomforts, like hiccups and nausea, and an increased risk of trauma and convulsions.

Expert says to wait at least 2 hours after a meal before you go for exercise, but if you still cannot wait then just go for walk .

Source: cnn/webmd, today

Smoke

We know it really difficult to quit smoking completely. But you should know that after a meal you should never smoke for at least 2o minutes. Because during the active digestion process all of the systems in our body are activated. Smoking during this time will let nicotine will be absorbed with a double force, increasing all its harmful effects. It is also proved that tobacco blocks the absorption of vitamins C and D and minerals thus it negates even the most healthy meal you have taken.

Source: ncbi, bbcgoodfood

Preview photo credit 5seconds/depositphotos.com, Wavebreakmedia/depositphotos.com

But a word of caution. What you eat can have a profound effect on the body in general, not just energy levels and the quality of sleep. Often, moderation is the key. In hopes of a good night’s sleep, don’t start binging on foods that could do more harm than good if you eat them in excess.

1. Almonds

Almonds are incredibly good for you. Regardless of the quality of your sleep, you should try to incorporate about a handful of them into your diet every day. The benefits far outweigh any concerns about their fat content.

And let me point out that I’m talking about raw almonds. Not almonds that have been roasted in salt and a variety of other coatings.

There are several nutrients necessary to healthy bodies that almonds are rich in, and these include magnesium, calcium, phosphorus, and vitamin E. Not to mention dietary fiber.

But since we’re talking about sleep quality, the ingredient we’re most interested in here is melatonin.

Melatonin is a hormone that helps regulate our wake and sleep cycle. However, both magnesium and calcium, which I mentioned above, also play a part in helping us sleep since they help to promote muscle relaxation and ultimately sleep. If you’ve ever tried to sleep when you’re tense, you know it’s not going to happen.

But remember, moderation is necessary. So try a handful, about 22 almonds, before going to bed. See if it helps.

2. Turkey

Have you heard of the turkey coma? That need for a nap after Thanksgiving dinner?

There is just cause for that.

While poultry is a great choice for protein and a variety of other minerals and vitamins, it also has the amino acid tryptophan that increases the production of melatonin. It is the hormone that helps regulate our wake and sleep cycles.

A combination of protein and melatonin is thought to promote that drowsy feeling many get after eating a big turkey dinner.

So why fight it? Why not find a comfy spot and curl up for a nap?

3. Chamomile Tea

This is a favorite of mine.

Let’s talk about some of its general health benefits first. And there are quite a few.

Studies have shown that this tea has the ability to boost your immune system, brighten up your skin, and reduce anxiety. That last one works in conjunction with its ability to work as an effective sleep aid.

Chamomile contains an antioxidant called apigenin that helps promote sleep by binding with receptors in your brain.

Try drinking a cup before bed and see if it promotes some drowsiness for you.

4. Kiwi

You already know fruit is good for you. Are you getting in your required servings a day?

If you are sleep-deprived, why not incorporate kiwi into your late-night snack. It’s healthy and it may help you sleep better.

One study was done on those who ate kiwi before bed found they went to sleep 42% faster and had a 5% chance of sleeping right through the night. They also increased their sleep time by 13%.

Those are impressive numbers, so I would say kiwi is worth the chance. And even if it doesn’t work for you, you still have the bonus of its anti-inflammatory properties.

5. Tart Cherry Juice

If you’re going to drink juice, make it tart cherry juice. It’s probably one of the healthiest you can drink—but it is pretty expensive.

Tart cherries are packed with antioxidants, particularly anthocyanins and flavanols. An 8-ounce glass provides a significant amount of our daily recommended potassium intake. And if you suffer from inflammation, it will probably help you.

Last, but certainly not least, this juice has been studied for its effectiveness in reducing insomnia and promoting sleep. This is thanks to its high concentration of melatonin. In one study, adult insomniacs drank an 8-ounce glass of juice twice a day for 2 weeks. This resulted in the participants getter better sleep and on average, sleeping for 84 minutes longer per night.

6. Fatty fish

I’m sure you’ve heard how healthy some fish are. Salmon, tuna, mackerel, and trout are all said to be packed with health benefits thanks to their vitamin D and omega-3 fatty acids.

What you may not know is that when omega-3s are combined with vitamin D their potential to improve sleep arises thanks to the production of serotonin. This is a hormone that helps to stabilize our moods and enhance sleep.

Who’s up for eating some fish right before bed?

7. Walnuts

Nuts make it onto our list again.

A lot of people don’t or won’t eat nuts because they are afraid of the fat content. The fact is, as long as you’re not eating too many of them, the health benefits far outweigh these concerns.

For example, walnuts are packed with more than 19 different vitamins and minerals. And they help to add necessary dietary fiber.

As far as working as a sleep aid goes, there is research that claims to eat them will improve your sleep quality since they’re another food high in melatonin.

It’s the good fats—omega-3 and linoleic fatty acids—in walnuts that the body converts into DHA, which is said to increase serotonin production.

8. Passionflower tea

Feeling anxious? Frankly, who isn’t dealing with some level of anxiety these days?

This is where passionflower tea comes in. It’s rich in antioxidants, particularly apigenin which is said to produce a calming effect as it binds to receptors in the brain.

Add to that, it is also said to increase gamma-aminobutyric acid (GABA), a brain chemical that counterbalances glutamate, a brain chemical that induces stress.

Drink a cup of this before bed and there’s a good chance you’ll have a better night’s sleep.

9. White rice

Some research suggests eating foods that are high on the glycemic index (GI) at least an hour before bed can help you sleep better. The flip side is that high GI foods also spike your blood sugar levels, so this might not be for everyone.

But not all high GI foods seem to have the same impact as white rice. One study done on over 1,800 people who ate rice, bread, or noodles during the day reported that those who ate rice slept better and longer.

Power Down