Useful Tips for getting a Good Night Sleep

Avoid Caffeine in the Evening

Caffeine is a stimulant, and consuming it too close to bedtime will prevent you from either falling asleep or having good quality sleep.

Take Kifer before bed

For a great sleep, a couple of table spoons of Kifer before bed, is beneficial. Kefir contains tryptophan, which is an amino acid that can promote better sleep.

Reduce Carbohydrates

A low carbohydrate or ketogenic diet promotes adenosine activity in the body. This helps to relax the nervous system, as well as reducing pain and inflammation, and helps you get a good sleep.

Don’t take Alcohol within 3 Hours of Bedtime

Many people use alcohol as a sleep aid. However, the reality is that alcohol is not the answer to getting better sleep.

There is a big difference between going to sleep and losing consciousness.

Alcohol prevents you from reaching the deep sleep stages where the most restful sleep occurs. Alcohol relaxes the muscles in your airway, which can lead to snoring. Alcohol can dehydrate you, which can make you more thirsty. Alcohol could also awaken you in the middle of the night to go to the bathroom.

Exercise

Exercising during the day will help you fall asleep more quickly and plunge you into longer, deeper sleep. Exercise also helps your body produce more growth hormones while you sleep. These hormones help your body repair and revitalize itself during the night.

The best part is that you don’t need to do anything too intense to reap the benefits of exercise. Some low intense exercises that can help you look, feel, and sleep better are:

• Walking for 30 minutes a day
• Yoga
• Swimming
• Riding a bicycle

Hot Shower before Bed

Heat may promote more deep sleep. Taking a hot bath or spending time in a sauna before bed may help improve your sleep quality.

Try to sleep and wake at consistent times

The most important tip to follow for a good night sleep is to stick to one consistent sleep schedule.

Many sleep quite differently on workdays versus days off, a pattern which can lead to chronic circadian desynchronization. With a regular sleep rhythm, your biological clock or circadian clock will be in sync and all of your other bodily functions will work more smoothly.

A useful tip to sync your circadian rhythm for getting good sleep is to get some sun first thing in the morning.