You know it’s important to log seven to nine hours of slumber, but figuring out how to make that happen is tough. We share our sleep-boosting tips to help you reach deep slumber quicker…
The solution:
First, jot down your typical schedule for a few days, paying close attention to your morning and evening patterns. Next, come up with a couple of ways you might be able to squeeze in more sleep. For example, instead of spending two hours watching TV to unwind, try getting by with just an hour. Use that extra hour to relax and get into a sleepy frame of mind.
Then, once you’re in bed, fight the urge to let your mind drift off to negative thoughts that might keep you up. If you start to think, ‘I’ll never be able to get to sleep,’ flip it to the positive and tell yourself, ‘I’ll fall asleep soon enough.’
The tweaks may take getting used to, but it will be worth it when you wake up feeling well rested and refreshed.
Related: 7 foods to improve sleep
Tip:
Try to avoid reading emotionally charged books (like tearjerkers) because they could signal your mind to stay awake.
Pay attention to what you eat and drink before bed. It may prove difficult to fall asleep if you are hungry or too stuffed. Allow yourself 45 minutes of ‘chill time’ after a meal before heading to bed. This gives your body enough time to digest food before bedtime. Avoid carbonated sugary drinks too, as these will give you a sugar rush that will also delay your slumber.
Source: Dr Daniel Jin Blum, clinical psychologist and author of Sleep Wise.
PHOTO: iStock/izusek
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- Can’t sleep? Try this 60-second trick tonight
- What your sleeping position says about you
- Here’s how you get your kids to sleep in their own bed
The post Train your brain to get more sleep appeared first on Good Housekeeping.
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