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Tired, Groggy? 4 Tips to Improve Your Sleep!

Tips to Improve Your Sleep Cycle

If you find it hard to sleep and you wake up feeling groggy the next morning, then something may be wrong with your internal clock. The internal clock is known as your “circadian rhythm.” There are many reasons for this; working night shifts, overnight work deadlines, study sessions or taking care of a newborn baby. All these can affect your physical, mental and emotional state. Not having enough sleep will make you feel lethargic, cranky, and can damage your health in the long term. Let’s look at some tips that will help you sleep well.

Stay away from certain pre-bedtime rituals

Some pre-bedtime practices may prevent you from sleeping well.  An example is eating and drinking before bed; this can be very bad for your digestion. This type of practice can negatively affect the quality of your sleep because your body will not digest your food properly.  It is better to eat a light dinner a few hours before going to bed, you will digest your food properly and not feel hungry while going to bed.

Stick to your sleep routine

The body can get confused when you don’t have a regular habit. Create a normal pattern or routine and try to stick to it as much as you can. For example, start taking a warm bath after eating and start having a lighter dinner. This will help keep your body in a relaxation mode. It has been confirmed that taking a warm bath 90 minutes before going to sleep will help improve your sleep. There are some teas you can drink that will enhance your sleep – like the lavender tea because it helps to decrease anxiety, relieves stress, and improves sleep quality.

Optimize your bedroom for sleep

If you find it hard to sleep, you can optimize your bedroom and make it a sanctuary. Make your room a place where you can relax and rest to the utmost. You need to be comfortable in your room. If you cannot sleep with nightlights, switch it off and other light-emitting objects. Replace your curtains with thicker ones to block outside lights. If you cannot sleep with noise (when you are living in the city), these curtains can also help muffle the sound. You can also invest in sleep optimization technologies like earbuds or a sound machine and don’t forget to keep away distracting objects (cell phone).

Wake up right

This is one of the best bedtime routines you need to follow in the sleep/wake cycle. Make sure you go to bed and wake up around the same time every day.  Then have a hearty and healthy breakfast when you wake up in the morning. Your breakfast should contain plenty of protein, fiber, and no sugar. Your body will note this time, and it will wake you up the same time everyday.

Above all, to improve your sleep cycle, your body needs consistency. Your body needs to follow a normal, day-to-day routine that will make it shut down at night and power up in the morning. It may be hard to stick to a normal routine, but it will pay off in the end I promise!

Yours in health,

Dr. Brian Wallace

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