5 Small Changes for Better Sleep

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Nobody deserves to go through life tired, but we often yawn and rely on coffee to get us through the day. Many of us lack energy because of improper sleep. Sleep is necessary for your brain and body to recover from day-to-day activities. It’s the time when we regenerate brain cells and rebuild muscle.

Part of leading a healthy lifestyle is getting enough sleep. If you’re having sleeping problems, check out these 5 Small Changes for Better Sleep.

1. Eat dinner 2 to 3 hours before bedtime.
A full stomach can disturb sleep. When you sleep, your body shuts down certain processes so it can focus on recovery. Digesting prevents your body from stopping certain metabolic processes and affects your quality of sleep. Likewise, going to bed with a rumbling stomach can be uncomfortable. You want to eat early enough to have digested most of your food, but not so early that you’re already hungry again. If you must, have a light snack before bed, but steer clear of anything with added sugars or high calorie content.

2. Don’t have caffeine in the evening.
Everyone’s body processes caffeine in different ways. Some people can drink a single cup of coffee and be up for hours, while others can sip espresso right before bed. If you’re having trouble sleeping, try stopping caffeine consumption in the early afternoon. Give your body enough time to process any caffeine you’ve consumed during the day and avoid having any more. This includes black and green tea, energy drinks, regular coffee, and even decaf coffee.

3. Read a book instead of browsing the internet.
The bright light from your laptop or cell phone screen fools your brain into thinking it’s earlier than it is. This makes it difficult for you to fall asleep. Try cutting yourself off from all tech devices about an hour before bed. Your body will relax and understand it’s time to rest. No more wasting time tossing and turning!

4. Keep a regular sleep routine.
Keeping an irregular sleep cycle can mess up your internal clock. If you go to bed and wake up around the same time every day, you’ll find that the habit becomes natural. You’ll be able to fall asleep on time every day.

5. Don’t keep clutter on your bed.
A cluttered bed is common among college students and other people who live alone. This clutter includes laundry that needs to be put away, books, school notebooks, electronics, or superfluous pillows. All of this limits the amount of space on your bed. You want your brain to associate bed with sleep, not chores or work. Keeping these items away from your bed will help you get better, more restful sleep.

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