Think that your before-bed habits are the only thing affecting your quality of sleep? Guess again. Your habits all day long can have major implications on how you feel when you hit the hay. Read up to get the best shut-eye possible!
- Keep your wake-up time consistent: Different wake-up times every day of the week can mess with your sleep-wake cycle. When you start waking up at the same time – and skip the weekend sleep-ins – you’ll find yourself waking up sans alarm with more energy at the same time.
- Let the light in: Natural sunlight keeps your internal clock on a healthy cycle. As soon as you wake up, open your windows or turn on the light. Get out for a few moments of sunshine if possible!
- Breathe deep: When you start your day on a centered note, the benefits of a relaxed, focused mind will support your entire day and night. Begin a meditation practice or simply show some gratitude with a positive affirmation when you rise. Although bedtime is hours and hours away, a calm mind can help you achieve quality shut-eye later.
- Drink green tea: You might be tempted to reach for that second cup of coffee in the afternoon, but opt for green tea instead. It will give your body a boost – with a ton of extra benefits – and is less likely to affect your sleep later that night.
- Eat omega-3s at lunch: New research shows that regularly eating omega-3 fatty acids can help reduce sleep issues. Load up foods like salmon, flaxseed, and avocado at lunch to support a better night’s sleep.
- Fit in a workout: It doesn’t matter whether it’s morning, noon, or night – make time to exercise! You’ll drift to sleep more naturally after you’ve pushed your body. Just be sure not to go for intense cardio right before bed. Yoga is a great option to help your mind cool down if you need to work out later in the evening.
- Take time to chill: To promote quality sleep and be able to drift off easily, it’s important to take time to calm your mind and body. Whether it’s a hot bath, a few chapters of a book, or you spend some time journaling, make yourself a priority, and wind down naturally.
- Skip the nightcap: After a long day, a few glasses of wine or a nice cocktail might seem like the perfect way to let loose, but alcohol can disrupt your natural sleep cycle and leave you feeling exhausted the following morning. If you’re serious about getting a good night’s sleep, it’s best to just say no to alcohol before bed.
- Turn off electronics: If you keep your electronics on all night, it is affecting your sleep patterns. Before bed, skip the tube or your laptop, and wind down with an article or book instead. This change seems small but makes an enormous difference in how you sleep through the night.
A little yoga before bed, or even in bed, can be the perfect way to wind down and prep for a good night’s sleep – especially with the sleep disruptions daylight saving can bring. Here are three poses yogi Tara Stiles recommends for a relaxing bedtime sequence. Next time you find yourself counting sheep, try these soothing poses instead.
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Possessing difficulty sleeping? Even if you have a supportive mattress, right here are some causes your pillow may possibly be to blame for not getting your Zs.
- You have owned it for a decade: Old and damaged-in is one thing you want in a pair of blue jeans – not a pillow. Old means mould spores and dust mites have experienced time to go in and multiply, and if you might be allergic, congestion, a runny nose, itchy eyes, sneezing, and coughing will keep you up. You can clean your pillow, but it ought to be changed every single year. Or use an allergy go over to double the life of your pillow and avoid dust and mold from shifting in.
- Your head is greater than your heart: If you are a aspect or belly sleeper and your pillow is also thick, your neck will be cranked up, which can lead to neck, shoulder, and back soreness, as properly as problems. Propping your head up with way too many pillows will cause the same problems. Decide on one particular pillow that permits your head to be in line with your backbone.
- Your pillow can make you snore: If you audio like a bear with a cold when you slumber, it’ll not only preserve the man or woman you share a bed with awake, you is not going to get much rest both. Sleeping on your back again tends to make the foundation of your tongue and soft palate collapse to the again wall of your throat, which triggers that signature vibrating audio. If you have to sleep on your again, use a fluffier pillow to prop your head up marginally. Or acquire a massive body pillow to inspire facet sleeping, which can stop snoring in the initial place.
- Down is the very best, proper?: Even though a down pillow can make your bed really feel lavish, if you find that your nose starts to run or you come to feel congested as quickly as you lie down, you may have an allergy to down feathers. You will find a swift correct for that – get by yourself a down-option pillow as an alternative. It feels like down, but will not likely aggravate your sinuses.
- You splurged on a memory foam pillow: Whilst foam is fantastic for individuals with allergic reactions, this artificial content can trap your human body heat, creating you truly feel sweaty and awkward. If you run very hot while you rest, and you favor a foam pillow, search for makes that have cooling gel on prime to prevent overheating.
You don’t have time to sleep, you say? That’s no excuse. Neglecting sleep in favor of fitting in more errands and holiday obligations can affect all areas of your life, from your mood to your waistline, so even if your schedule is packed to the brim, make sure you use these tips for a better night’s sleep this holiday season.
Wake up and work out: Exercise is a tried and true way to help you sleep, but it’s hard to stick to a routine after work during these short Winter months. And even if you can fit in a late-night workout, new research says that might not be the best idea if you want to have a restful sleep. Instead, wake up a little bit earlier to fit in a workout (or go at lunch); expending all that energy earlier in the day will make you that much happier to crawl into your bed at night. If you’re having trouble waking up early enough for exercise, read our tips on how to wake up in the morning to work out.
Sleepy soundtrack: Establishing a wind-down routine is important if you have trouble falling asleep – and is especially so when never-ending to-do lists keep you from quieting your mind. Tune in to our soothing 40-minute playlist to help you relax and drift to sleep so you spend less of your precious bedtime trying to fall asleep and more time getting quality Zs.
Yoga in bed: Feeling restless? These easy yoga poses are another relaxing way to fall (and stay) asleep. And you can do these stretches right in your bed – perfect if holiday stress is making you wake up in the middle of the night and you need help going back to sleep. The next time you’re feeling tense in bed, stretch joints and muscles with our video of three yoga poses you can do in bed.
You worked hard all week long, and all you want to do on Saturday is chill and do nothing. But if you lace up your sneakers and burn some calories, you know you’ll probably feel good. If you have a tough time exercising on the weekend, here are some ways to get psyched about it, and do all the prep work the night before.
- Choose your gear: The night before, choose your outfit and lay it right next to your bed, including any gear you need (charged iPods included). Seeing it first thing in the morning will inspire you to slip it on – getting dressed is half the battle.
- Cue up that DVD: Before you go to bed, leave dumbbells, an unrolled yoga mat, or an exercise ball out. Or, pop in your favorite fitness DVD so it’s all set to go. It’ll be hard to walk out the next day with all those visual reminders.
- Let music inspire you: Hop on iTunes and make a new cardio playlist that you can use during the weekend. When you get out of bed, you’ll be so psyched to listen to it, you’ll rush to get your sports bra on.
- Make a date: Earlier in the week, call up a friend and make plans to hike, meet at the gym, or take a long bike ride together. When you make an agreement to meet at a specific time and place, it’s tough to bail.
- Pick a fun fitness class: Check out the class schedule at your gym or nearby studio and find a class to take. This way you can mark your weekend schedule before errands or social events prevent it from happening.
If improving your sleeping habits made the list of your 2012 resolutions, then let’s get to it! There are simple things you should and shouldn’t be doing to get some quality shut-eye, but what about the person who sleeps to your right (or left)? Do you ever look at your partner as a roadblock to your sleeping success? If your significant other is interfering with your sleepy time, here are some helpful tips to get you back on track . . . no separate rooms required!
- Some like it hot, some like it cold: If your partner likes to keep the heat cranked throughout the night, while you prefer to keep it at a lower temperature, use scientific evidence to win this battle. Like it or not, room temperature has a significant impact on sleep. To get proper, quality sleep, the body needs to reach an internal temperature of 65 to 72 degrees F. If he (or she) is still set on sweating it out, load up the blankets on their side of the bed and have them wear socks and a sweatshirt to bed.