5 Tips to Get Better Sleep

Albert Einstein said “My best work comes the day after my best sleep” a quote by Albert and he definitely was right. A good night's sleep is all we need to stay productive throughout the day and feel energized. However, some may find difficulty sleeping during the night and thus suffering fatigue all day which affects not only their job performance but their overall mood. In this article, we will help you with these effective tips to ensure you get the best sleep every day.

 

1. Avoid naps

As much as we all love to have that power nap mid-day, it will eventually lead to trouble sleeping at night. Try to limit your naps as much as you can gradually and make sure that they do not exceed an hour per day. 

 

2. Don’t over eat before bed

Try to consume your last meal three hours before going to bed to avoid any indigestion problems that may disturb your sleep. Experts also recommend not to eat spicy food or food that is too heavy before going to bed in order to avoid the risk of heartburn. 

 

3. Limit the use of technology 

Turn off all your technological devices like your smartphone, tablet or laptop at least one hour before going to bed as it would reduce your sleeping time and even disrupt it. Using your phone right before sleeping for a long time leads to suppressing melatonin which is a hormone to help you feel tired and sleepy.

 

4. Limit caffeine and nicotine 

One of the remedies that would help you sleep better is limiting your caffeine consumption to only in the morning as it is considered to be a stimulant keeping you awake and more active. Nicotine is overall dangerous, but consuming it before bed has many downsides like increasing the time you take to fall asleep, making you more alert thus always disturbing your sleep.

 

5. Consider incorporating tea to your sleep routine

Some herbal teas are proven to help you sleep naturally like chamomile and lavender herbal teas, they have calming properties that will promote better sleep. Drinking warm milk is also known to be effective when it comes to better sleep because it contains an amino acid called tryptophan which is in most dairy products.