7 Ways to improve your sleep

alternativehealthreporterSleep is an important part of a healthy lifestyle. In an ideal situation, you should take about 10-15 minutes to fall asleep and clock-in at least 7-9 hours of sleep, to function productively throughout the day. Here are a number of tips that will assist you to fall asleep faster.

Avoid alcohol – Alcohol will disrupt your sleep by disrupting your brain. Disrupted sleep would mean negative sleep cycles, which would leave you tired during the day and make you reach for coffee or other stimulants to stay awake.

Wake up early -If you wake up early, you will be able expose yourself to more morning light, which will help stabilize the sleep/wake cycle.

Forget your worries – Set aside your worries and to do lists, before bed. Instead spend some time either meditating, reading or journaling.

Working out – Avoid working out at least 6 hours prior to your sleep time. Exercise stimulates the nervous system and can lead to insomnia. Instead, exercise first thing in the morning.

Drink something hot – A hot drink can relax and help you prepare for sleep. Make sure your beverage does not contain any caffeine. This includes coffee, chocolate and malted beverages, especially if you are sensitive to caffeine. Avoid a large drink as this may cause you to wake up to visit the washroom.

Music – Listening to soothing sounds, can help you relax and doze off with ease. Ensure that the volume is low and the music you choose is not too lively.