Simple tips to help you sleep better at night

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Having trouble sleeping? Don’t worry, most people have some difficulty sleeping at some point in their lives. The great news is that there are a few things and habits that you can change, such as your lifestyle or the quality of your bedding, to help you sleep better.

Move your body!

We all have busy lives and most of us don’t have the time to do anything else apart from going to work during the week. Is that your excuse? Well, not good enough. We can always make some time for exercising especially when knowing that you only need 30 consecutive minutes a day to keep fit and healthy. So, why not try waking up a bit earlier in the morning and going for a run? Or you can also get off the bus a few stops sooner and walk to work? Trust me, these are simple exercises that can make a big difference.

It might be difficult at the beginning but once you have created a routine you will feel good about yourself and start getting a better night’s sleeps. A good practice is to start exercising first thing in the morning so that you still have a lot of energy to get through the day.

Check Your Mattress

Mattresses usually have a lifespan of 7 to 10 years, but it all depends on the quality of the mattress you sleep on. Make sure your mattress is providing you with the right support and comfort. Ask someone to watch you lying on the bare mattress, in a fetal position and on your side. If there is a gap of five centimeters or more between your head and mattress, or you feel your head dropping onto the mattress, then it could be too firm for you. Head raised out of line? The mattress may be too soft.

Now, if you are sharing a bed with a loved one make sure you both have enough space to sleep comfortably. Depending on how often you toss and turn during the night you should make enough space in your bed to move around. Couples should preferably go for a king size mattress in order to enjoy more sleeping space and avoid disrupting their partner’s sleep.

Watch your eating habits

First of all, change your meal time. If you have the habit of eating late at night you should change that immediately. You should have dinner at least 2 hours before you go to sleep, if you feel hungry after that just have fruit or something light and warm such as a cup of hot milk or tea.

Secondly, are you eating enough fruits and vegetables? Some fruits such as bananas and mangoes have a chemical called tryptophan which helps you sleep. Vegetables usually have a high level of vitamin B which helps you to relax, consequently promoting a great night’s sleep.

Create a sleeping routine

Try to stick to a bed time and create a routine before going to bed.  Having a hot bath, drinking a hot drink such as a cup of milk or a chamomile tea or reading a book are all habits that will help you relax and prepare your body for sleep.

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