health · life · tips and tricks

how to sleep better

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When there’s a lot on my mind, it’s really hard to fall asleep. Here are some tips to create a sleeping ritual, which will help you to sleep better.

1.  Drink tea
A cup of tea will help you relax and get to sleep even faster. Make sure you aren’t drinking green tea. This will give you more energy. If you are going to bed, try herbs.

2. Exercise during the day
When I go to the gym, I sleep better because my body is tired and soar. If I’m feeling bad, I’m not going to the gym. But it’s still a good tip.

3. Be sure that your bedroom is clean
You’ll sleep better if everything’s organized and clean. There will be more peace in the room and you don’t have to worry about the mess either.

4. Clear your head
This is a hard one, especially for me. I think about a lot of things when I’m going to bed. When I’m feeling bad, it’s hard to clear my head and I can be awake until the middle of the night. Not good.
So what helps if you worry too much? Breathing exercises. Listening to calm music. Meditating.

5. Avoid bright screens
Dim your lights and turn off your computer about 1 – 2 hours before you go to bed.
That’s hard, I know. Dimming the brightness will help too.

6. Create a sleep ritual
Try to go to bed at the same hour everyday.

7. Avoid coffee, cigarets and heavy food
Examples heavy food = pizza, KFC, … .

8. My personal tip: use the app Sleep Maker
You can use this app to play nature sounds: bird sounds, water, waves and so on. Every sound has a different setting (f.e. island, forest).
So why does this app works so good? First, you choose a sound and you put on the timer (30 – 60 or 90 minutes). You’ll lock your phone and put it on the night table or under your pillow. The sounds will relax your body and will control your breathing. You don’t have to worry about your battery thanks to the timer. Besides, when the app stops playing the sounds you will be already asleep.
I use this app a lot, especially when I’m worried about stuff and can’t sleep.

Do you have other tips? Feel free to share them with me!

 

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