If you needed some ideas to sleep better then here you’ll find my top recommendations to improve your sleep and to wake up with more energy.

I have several ideas that I want to share with you so let’s get into it.

 

Ideas to sleep better

1– Time to sleep

Lenus | Ideas to sleep better

Lenus | Ideas to sleep better

My first recommendation is to establish a time to sleep. I do not recommend the use of alarms because that can produce sleep deprivation so it’s better if you choose your own time to sleep depending on how much you sleep and how earlier you need to wake up.

I know that can be hard for you especially if you are one of those that sleep until late, but it’s about habits. If you have trouble by sleeping earlier then here are other recommendations that can help you with that process.

Also, maintain your routine. I’m telling you this because most people get crazy during weekends. Which is a big problem since your Mondays will get much harder for your to get back into the schedule. So, be consistent with your time to sleep.

2– Take a bath

Lenus | Ideas to sleep better

Lenus | Ideas to sleep better

Taking a bath before sleep time can help you relax. Just remember to avoid the wind because that can affect your temperature and take down your defenses. Also, don’t bath your hair, just your body. And make it quick.

This is great especially if you’re very tired but unable to sleep. It also works if you workout a little bit before your bath.

3– Turn off the lights

Lenus | Ideas to sleep better

Lenus | Ideas to sleep better

The smallest light can stop you from sleeping, so make your bedroom a sanctuary without lights. Use curtains for your windows if necessary. It should be dark as it is outside the city when you’re camping.

This also means that you should put any electronic device far away from you. In my case, I put my iPhone and iPad on other room. I only take with me a book to read before sleep. I also use a warm light that induces sleep while I’m reading. That light is next to me so I can turn it off easily and then get the completely dark room. Perfect for sleep.

4– Fresh room

Lenus | Ideas to sleep better

Lenus | Ideas to sleep better

Is good to have a fresh room. The temperature influences a lot so open or close the windows as needed so you can have a fresh room. Not too cold or too hot, the idea is to have a comfortable environment.

Although, windows are not the only solution. Use [cold water frictions] to climate your body into whatever temperature there is.

5– Your last meal

Lenus | Ideas to sleep better

Lenus | Ideas to sleep better

You should eat 2-3 hours before you go to sleep otherwise your body will keep working and that would stop you from sleeping well. Actually, your last meal should be something light so your body could digest it easily.

I have added into my calendar the same event for every day. That event reminds me of preparing my last meal so I will never forget.

6– Avoid stimulants

Lenus | Ideas to sleep better

Lenus | Ideas to sleep better

Stimulants like nicotine, alcohol, or simple caffeine can disrupt your night sleep very easily so you should avoid them at night. It seems like something obvious but still, I have to remind you that so you don’t forget.

7– Pillows and beds

Lenus | Ideas to sleep better

Lenus | Ideas to sleep better

You would spend 8 hours (at least) every day during your lifetime on a bed. So, make sure you have the best bed and the best pillow that you could have. Feel comfortable. Remember that pillows shouldn’t be too big, just big enough so you can even the level of your neck with the level of your spine.

8– Positions

Lenus | Ideas to sleep better

Lenus | Ideas to sleep better

I’ve heard a lot of theories about how the best way to sleep is by side on your right side because in this way you avoid pressure on your heart. Some people affirm that they feel better with that position although I’m yet no so sure about that. What I do know is that the worst way of sleeping is upside-down.

Besides, if your sleep on your side it’s very important to don’t bend your knees too much. Because some people almost take their knees into their chest, that’s too much. So, you can bend your knees but just a little. In this way, you maintain your spine well aligned. That will avoid neck pain, back pain, and some other complications.

9– Without pets

Lenus | Ideas to sleep better

Lenus | Ideas to sleep better

Each one has their place to sleep so don’t sleep with your pets because that can affect your sleep quality in different ways. At least try for a week sleeping alone without your pets near and you will notice the difference.

10– Deep breathe

Lenus | Ideas to sleep better

Lenus | Ideas to sleep better

For a while now, I’ve been doing some meditation exercises using [Headspace] on my phone and it’s amazing because it allows me to relax during the day and in this way, I recover energy. You just have to take 10 minutes to breathe deeply, that alone changes all. I love it.

On the night, you can make the same exercise by your own. Just control your thoughts while you breathe deeply, that will calm your mind. Usually, even though we want to sleep our mind backfires with a lot of thoughts.

11– You cannot recover what is lost

Lenus | Ideas to sleep better

Lenus | Ideas to sleep better

Some people think that they can recover their sleep but that simply is not true. What is done, is done. The only thing left for you is to take back control and keep following your healthy sleeping habits.

If you wonder why you cannot recover your sleep is because our body has its own strict clock. In other words, if you didn’t sleep at 9 p.m. the 2017/08/09 but you sleep at 9 p.m. the 2017/08/10 those clearly will never be the same time, neither your body will have the same needs. The time that you lose cannot be recovered and your body is related to that time.

 

Those are the ideas that I had for you at least for now. In any case, I hope you find them useful and if you have another idea let me know.

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