We’ve all been victims of not getting enough sleep. We end up drinking too much coffee and eating too much food, hoping it will give us energy to make it though the day. The result is anxiety that we won’t be able to fall asleep again, so we take sleeping pills or drink some wine, which only leaves us more tired the following day! Fortunately, there’s a way to end this vicious cycle. Here are some helpful tips on how to get your best night sleep ever- starting tonight!
Eat a light and early dinner: When you eat a big meal late at night your body focuses all of its energy on digesting instead of on sleeping, repairing, and rejuvenating. If you absolutely need a late night snack, have foods that are easy to digest and contain tryptophan (that ingredient in turkey that causes a Thanksgiving food coma). These include milk, turkey, scrambled eggs, and peanut butter.
Don’t have alcohol or fruit close to bedtime: Yes, Fruit! Because, what do these have in common? Sugar! These foods will spike you’re blood sugar while you’re trying to fall asleep or sometime in the middle of the night.
Watch the water: Although drinking tons of water is extremely important for a healthy diet, be careful not to drink too much at night. Having to go to the bathroom in the middle of the night ruins your sleep cycle.
Ditch the phone: Not only will the light inhibit melatonin production, but the buzz or ring could spike your anxiety right when you’re about the drift into sleep (talk about a “buzz”-kill). Putting your phone on the other side of the room will also prevent a quick email or unnecessary instagram check.
Limit caffeine after 3: Immediate energy from an afternoon latte seems tempting, caffeine could stay in your system for up to 14 hours. So when the 3 o’clock slump hits tomorrow, opt for decaf. You will satisfy your craving, and trick your body into feeling more energized, without paying the price later on.
Your willpower is limited: Science has proven we actually have a finite amount of will power each day. At night, because our will power and energy reserves are depleted, everything seems worse. So, if something is on your mind write it down and think it through in the morning.