If you’re tired of taking two or three hours to drift off when you’ve been in bed wanting to sleep, you’re not alone. Unfortunately, there are a lot of factors against us when it comes to getting to sleep, however, here are some tips to help you out.
- Stop the blue light at night.
We all know screens are bad for us, and that’s because blue light blocks our melatonin receptors. Quit the late night scrolling and show binging as a form of lullaby and turn off screens 60-90 minutes before crawling into bed. Try to read a book instead to help tire you out.
- Stop drinking caffeine past 1pm.
Caffeine can keep your energy levels up for up to 8 hours. Reducing the amount of caffeine, you are drinking can help you to go to sleep earlier. If you need a boost in the afternoon, try a walk or something else that gets blood and oxygen flowing, and skip the uppers that come with a pricey half-life—aka a restless night.
- Do yoga after dinner instead of a workout.
High intensity training seems like it would wear you out for the evening. But it gives the body a boost of energy, blood flow, and cortisol, which can have your mind racing. Instead, you can keep movement mellow, with some yoga before bed. Check out our yoga on the PowerWave app.
- Do a workout in the morning.
When doing a workout in the morning, it can help to tire you out for the evening. Working out in the morning gives the body a boost of energy, blood flow, and cortisol, which can prepare you for the day. When you push hard enough, you will be worn out by nighttime. Try doing 20 minutes in the morning on the PowerWave app.
- Start looking at what you eat.
Eating healthy and following a nutrition plan is great for helping you get to sleep. Nutrition helps to influence the quality of sleep and certain foods and drinks can make it harder for you. (For example, coffee and chocolate at night are not your friend when it comes to getting some shut-eye!) Not only this but getting a long decent sleep is associated with maintaining a healthier body weight, meaning sleep and weight loss can go hand in hand. Nutrition plans help with both of those qualities!
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We really hope our quick 5 points help you get a better night sleep.