How To Aid Sleep: 5 Easy Ways To Sleep Better Through Diet & Regular Exercise

How To Aid Sleep:  5 Easy Ways To Sleep Better Through Diet & Regular Exercise

Think your diet and exercise habits have nothing to do with your sleep patterns? Wrong… Think again! Your diet and fitness habits have everything to do with how many of quality hours of sleep you receive each and every night. Combined with proper fitness, it’s imperative to monitor exactly what you put into your body, particularly before going to bed. Through implementing five easy methods, such as avoiding heavy meals, eliminating alcohol and caffeine, reducing liquids before bed, and ceasing to smoke, you can enjoy better sleep patterns, especially when combined with proper diet and fitness. This brief article aims to cover these strategies in detail and provide practical advice for those wishing to aid sleep naturally and effectively. How To Aid Sleep: Avoid Heavy Meals Heavy meals should be avoided at all costs, particularly late at night. Heavy, rich meals eaten within two hours of bedtime are extremely difficult for the digestive system to process and tend to keep you awake until the digestive process has completed. Spicy and acidic foods are also known to delay digestion, leading to sleep deprivation due to stomach discomfort, as well as heartburn. In addition to heavy meals, alcohol should also be avoided. How To Aid Sleep: No Alcohol Consume absolutely no alcohol before going to bed. Consuming alcohol prior to bedtime in hopes of enjoying restful sleep is a major fallacy. Although alcohol may help you fall asleep faster, alcohol reduces the amount of sleep hours you are able to enjoy, often resulting in waking up later in the night. In order to avoid this, simply avoid alcohol consumption prior to going to bed. Like alcohol, caffeine should also be avoided. How To Aid Sleep: No Caffeine Like alcohol, caffeine should also be avoided prior to bedtime. Caffeine is known to cause restlessness up to ten to twelve hours after consumption! Due to this, caffeine consumption should be avoided at all costs! Nutritionists highly recommend eliminating caffeine after lunch, dinner, or simply, eliminating caffeine from your diet altogether. Although common sense to many, liquid consumption prior to sleep should be reduced and in many cases, simply eliminated as well. How To Aid Sleep: Reduce Liquids Before Bed The consumption of too many liquids before bedtime is a surefire way to guarantee sleep deprivation the next day! Liquids such as juice, water, tea, and other fluids can often lead to unwanted trips to the restroom throughout the night, resulting in diminished sleep hours. Particularly, liquids which contain caffeine are even worse, seeing as they function as diuretics. So, if at all possible, reduce the amount of liquids consumed prior to bedtime and if possible, simply eliminate them completely. While increased liquid consumption can serve as a major catalyst of sleep deprivation, habitual smoking is also known to interrupt healthy sleeping patterns. How To Aid Sleep: Stop Smoking Are you a habitual smoker? If so, smoking may be interrupting your sleep. Smoking causes numerous issues in regards to sleep, seeing as nicotine is a stimulant which inevitably interrupts sleep. Combined with sleep disruption, many smokers who consume nicotine through smoking often experience withdrawals throughout the night, which make consistent sleep extremely difficult. These methods, when combined with regular, consistent exercise can lead to deep, satisfying sleep. In regards to exercise, being a professional athlete isn’t required. Exercising twenty to thirty minutes daily is more than enough to reap the benefits. Recommended daily exercises consist of housework, gardening, bicycle riding, and even brisk walking. Just be sure not to exercise close to bedtime, seeing as the exercise could have a reverse affect and keep you awake, especially since exercise typically stimulates the body. All in all, adequate and satisfying sleep can be had, and by implementing the techniques mentioned above, such as avoiding heavy meals, eliminating alcohol and caffeine, reducing liquids before bed, and ceasing to smoke, you can enjoy better sleep patterns, particularly when combined with proper diet and fitness.

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