Adeosun Temitope - Source: https://justsmartminds.com/2018/07/06/ways-empowering-sleep/


Getting a good sleep at night after a hectic day at work, class or from a timeout with friends and family can end up as a mere wish at times. Whether your schedule is like mine and you leave home at a convenient time like 8 am for work or you have to leave home earlier than mine for work, school or hangout, what we all crave for later that night no matter how stressful or not our day went is a very sound sleep.

First, what can we call sound sleep? Merriam Webster Dictionary says sleep is the natural periodic suspension of consciousness during which the powers of the body are restored. Great isn’t it, but many of us don’t get that empowering feeling after our sleep and anything short of that is what I will tag a bad sleep. So, if you haven’t had that empowering sleep, follow these tips I will be sharing with you and don’t keep it a secret so that your pal that sleeps in class or at your office too can have a regulated yet empowering sleep.

7 tips for that empowering sleep.

First, Power Down
The soft blue glow from your phone, laptop or TV are not meant to be when night arrives. The “eye care” feature on your phone, ” night light” feature on your laptop are meant to help your eye from the blue light. So when night knocks, put it on and when it’s 1 to 2 hrs to your sleep, do well to put your phone aside and dim other lights in your home so that your brain can produce melatonin, the hormone that brings on sleep.

NB: Refrain from chatting while on your bed�. Trust me, you can do it!




Place your Neck in ‘Neutral’
Blame your pillow if you wake up tired with a stiff neck. It should be just the right size (not too fat and not too flat) to support the natural curve of your neck when you’re resting on your back.(I didn’t know this works until I tried it.) If you sleep on your side, line your nose up with the center of your body. Don’t snooze on your stomach, it twists your neck and don’t crane your neck to watch TV while on bed.



Time your body for sleep

Go to sleep and wake up at roughly the same time every day, even on weekends. This routine will get your brain and body used to being on a healthy snooze-wake schedule. In no time, you’ll be able to nod off quickly and rest soundly through the night.

Tip: Get out in bright light for 5 to 30 minutes as soon as you get out of bed. Light tells your body to get going!


Don’t eat heavy meals late
Have a light evening snack of cereal with milk or crackers and cheese instead. Also, make sure you finish eating at least an hour before you hit the bed.



Watch your liquid intake
Don’t drink anything in the last 2 hours before bed. If you have to get up at night, it can be hard to get back to

watch your water intake justsmartminds.com

sleep quickly. Also, note that alcohol can make you sleepy at bedtime, but beware. After its initial effects wear off, it will make you wake up more often overnight.

If you’ll probably need to sip, then warm milk and tea are better choices.



Neutralize Noise
If you live close to a busy road or your neighbors are just the very noisy type, do well to use a fan, an air conditioner, or a white noise app or machine. You can also try ear plugs.





Lastly, free Your Mind
Put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. It takes time to turn off the “noise” of the day. If you’ve still got a lot on your mind, jot it down and let go for the night. Then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath. Even 10 minutes of relaxation makes a difference.

You can also Read: Do these 12 Morning Routines to be Motivated and Productive for a Whole Day



Extras:

Use Caution with Sleeping Pills
Some sleep medicines can become habit-forming, and they may have side effects. Ideally, pills should be a short-term solution while you make lifestyle changes for better Zzzz’s. Please, self-meditation could be disastrous too.

Know When to See Your Doctor
see your doctor justsmartminds.comIf you keep having consistent sleepless nights, don’t presume any thing but do well to see a Doctor as soon as possible. It could be a health condition — such as acid reflux, arthritis, asthma, or depression — or a medicine you take is part of the problem. Your Doctor would know the best approach to your case so that you can get back to a more empowering sleep.

Good thread...