Sunday, June 26, 2022

10 Tips to help you sleep at night

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Isaac Kaledzi
Isaac Kaledzi
Isaac Kaledzi is an experienced and award winning journalist from Ghana. He has worked for several media brands both in Ghana and on the International scene. Isaac Kaledzi is currently serving as an African Correspondent for DW.
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It’s very important that you get your rest at night. Your body needs to pick up fuel and rejuvenate for the next day. You want to be at your best for the ambition you carry throughout your tasks. However, you just can’t seem to get a good night of sleep. We’re here to assist you on that, by providing you ten tips to help you sleep at night.

1.  Cut the sugar intake 

Too much sugar can be a bad thing for two reasons: your health and your sleep. It plays a significant role in the development of your life. It’s worse to drink it at night as it just makes you hyper, makes you wide awake and this just leads to episodes of insomnia. Make an effort to cut out all sugar by around 5pm. This gives your body a few hours to metabolize the sugar before you jump into bed and helps prevent it keeping you awake.

2. Lower the caffeine 

Not only does too much sugar effect your sleep, but so does caffeine. Caffeine is a stimulant, which is why so many people drink it first thing in the morning – to wake them up! This is the last thing you want when you’re trying to get some shut eye. Try to avoid all caffeine in the evening and stick to water.

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3. Morning exercise 

When you get your heart puming and your blood circulating in the morning, you’re preparing your body for the day ahead and it also helps to put your mind to rest at night, along with your body. Fast walking or running are two of many effective ways in which you can get your heart pumping. Try it out and do some exercise during the day. You’ll notice a difference in the evening, for sure.

4. Consume Fruits 

Consuming fruits can be a great way to ensure a good night of sleep. Bananas contain melatonin which is a hormone that helps reduce alertness, cause sleepiness and maintain control of your sleep and when you wake up. Adding this to your appetite craves, can really make a difference in your sleeping cycle.

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5. Pill forms of melatonin

As mentioned, melatonin is found in fruits such as bananas, but you can also give it a try in the form of a supplement. Taking the supplement an hour before bed can make a difference. Melatonin supplements may not replace the value that you can get from fruit but you can alternate between fruits and supplements, depending on how you’re feeling and how hungry you are.

6. Herbal Tea

Chamomile and valerian play a huge role in fighting against insomnia. It’s more of a natural remedy and sleep aid. Not only does it help with your sleep, it can help ease your mind and relax you during the night. Try it tonight if you can; hopefully you’ll notice a difference.

7. Grab a book and read 

Along with your herbal tea, you can grab a book and read a little. The words that scramble evenly throughout the pages of the book, can put you in a relaxed state of mind, preparing your body and mind for sleep. It’s a great way to get your mind off every day stress and sink into the story you’re reading.

8. Writing in your journal 

Writing is a great way to relax and get a good night’s sleep. Grab a pencil or pen and begin jotting down anything in your journal. It can be a story you’re making up or personal thoughts that cross your mind, the journal will at least help clear your mind. It’s been proven that writing your thoughts down can help reduce any worries you may have and can help you ’empty’ your mind of problems which could be the cause of you finding it hard to drift off to sleep.

9. Light resistance training

You may have a little bit of sugar and energy lingering through your body. In order rid the feeling of jitters and having too much energy, a light workout can be effective. It’s important that you don’t get yourself involved in too much cardio. You don’t want to get your heart pumping too much before you go to bed. You just want to engage your body in enough physical activity to exhaust the rest of the energy.

0. Leaving electronics out of the sleeping zone 

Electronics are used more than ever in some of our lives. However, we must know when to call it quits and put them away. Electronics (such as tv, phone, stereo) should not be on or near you – as you’re trying to get sleep. This rule strongly applies to TV’s and cell phones, for the light can cause you to stay up and applies distractions methods that you’re unaware of. It’s also been shown that phones give off a small amount of radiation, meaning if you sleep with your phone under your pillow, it could have an impact on your sleep.

Source: Daily Entertainment 

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