1- Eat Healthy Foods and Consume enough Calories
Did you know that if you don’t consume enough calories throughout the day, you may experience insomnia and struggle to fall asleep or wake up during the night? It is so true because I experienced it many times in the past.
In addition, I did experiments on other people who experienced insomnia symptoms when they were in a caloric deficit for a period of time. It affects the majority of people at different times. The lower your vitality, the more likely your sleep quality will suffer. So don’t go too low on calories. The key is finding balance.
Consume nutritious foods in order to absorb enough vitamins and minerals for your body to function properly and to activate necessary sleep hormones such as melatonin. Yes, hormones require specific nutrients to function properly.
2- Improve Digestion
A poor digestive system has an impact on sleep quality. Better nutrient and mineral absorption is critical for overall health and sleep quality. To improve digestion, one must get enough sleep, eat well, and avoid stress.
Related Post: The-top-10-steps-to-improve-your-digestion
3- Avoid Eating a Heavy Meal before Bedtime
Due to the ongoing digestion process, eating a large meal before bed will prevent you from falling asleep faster. Eat your last meal at least 3 hours before going to bed to allow the food to digest and assimilate completely.
Because your digestion weakens during the night, eating a large meal when your vitality is low can be detrimental to your health. However, a light snack an hour before bedtime is acceptable.
What you eat in the evening depends on your body type because everyone reacts differently to certain foods and quantities. Some foods can help you fall asleep faster, while others can keep you awake at night.
4- Consume a Bedtime Snack 2.5 hours before going to bed
If you don’t want to go to bed hungry and want to snack, choose something light, low in sugar and fat, and quick to digest. Organic Rice Cakes are my favorite snack. Kefir or Greek yogurt are other options.
If you haven’t already, you should try it next time. Remember that going to bed hungry may also make it difficult to fall asleep, and hunger may wake you up during the night.
5- Avoid drinking two hours before going to bed
Drinking liquids before bedtime will cause you to use the restroom frequently, disrupting your sleep. If you can’t get to sleep after using the restroom, you might have a miserable day ahead of you.
6- Think Magnesium
Magnesium deficiency is a common problem, which may be part of the reason for your fatigue and difficulty sleeping. Our magnesium levels are lowered because we don’t consume enough magnesium and too much calcium.
Sprays and liquid magnesium, which are the most absorbable forms of this vital mineral, are the best magnesium types. Apply it to your legs, feet, shoulders, arms, and lower back. But don’t overdo it. The right diet is more important than anything else.
You will notice that you will fall asleep faster and have a more restful night’s sleep. Avoid using tablets because they need more stomach acid and a strong digestive system to be broken down and absorbed. Capsules are fine.
7- Stretch, Yoga and Meditate
Stress keeps you awake and prevents you from falling asleep. It is one of the main causes of insomnia in some people. Therefore spend at least a few minutes stretching your muscles. Practice yoga and meditation in the evening, before going to bed.
8- Turn Off Your Bedroom Lights
One hour before going to bed, try to dim the lights and stop looking at your laptop or phone screen to allow your eyes to relax and prepare for sleep. The more you stare at these devices, the less sleepy you may become.
9- Ensure that the room is not too hot or cold
The ideal room temperature should be between 22 and 23 degrees Celsius. Naturally, it is dependent on your body, but this is the average temperature that should be set in your home or bedroom. If the temperature rises, you will be awakened. If it becomes cold, you may wake up cold or with a sore throat.
10- Count your breaths and take slow, deep breaths
Take a deep breath in and exhale slowly as you can. Taking several deep breaths can help you feel more relaxed and calm, as well as reduce the daily stress that has built up in your body and mind.
11- Comfortable mattress, sheets, and pillow
Get a comfortable bed, mattress, and pillow. An uncomfortable, old, and soft mattress can have an impact on your comfort and your back. Pillows should be neither too soft nor too hard.
Every few days, bed sheets should be changed. When traveling, keep an eye out for dirty sheets and always check the cleanliness of the sheets before sleeping.
Let’s quickly go over the remaining tips to sleep better;
12- Take a regular shower and change clothes regularly.
13- Darkness. Consider dark and thick curtains to block out light.
14- Avoid caffeinated drinks after 5 pm.
15- Consistent sleep pattern
I hope these suggestions help you fall asleep faster so you can wake up feeling refreshed and motivated.
Matt M. Eccles is the founder of Vitality and Happiness Blog. He is a philosopher, psychology enthusiast, wellness and digestion expert, author, and world traveler who is passionate about helping others reach and experience optimum health, true happiness, and increased vitality. The purpose of this website is to motivate and inspire people to handle life’s challenges. Uplift and encourage you to succeed in life and be happy and healthy, increase life quality, and become the best version of yourself.