Getting a food night’s kip isn’t just about what you do at bedtime. for the best chance of a stress-free slumber, try these tips on how to sleep faster timetable and see the difference it makes…
If you want to optimize your chances of peaceful sleep, what you choose to do not just in the hour or two before bed but throughout the day can have a major impact on the quality of your kip.
Here we show you the tips on how to sleep faster routines, food choices, exercises, and mindful living that prepping your body for deeper relaxation and readiness for sleep.
As you become familiar with the techniques, notice which ones really make a difference to your mood and energy and focus on those when time is short.
Why sleep-friendly day routine
Your daily routine- what you eat and drink, the medicines you take, how you schedule your days, and how you choose to spend your evenings – can significantly affect the quality of your sleep is.
Even some minor adjustments can, in some cases, differentiate between sound sleep and a restless night. Completing a two-week sleep diary can help you understand how your routine affects your sleep.
Establishing a sleep routine that works for you helps you achieve the recommended amount of sleep each night. Sleep activities are activities before bed every night.
Tips on How to sleep faster day routine
Good sleep is free and is probably the most budget-friendly step you can take towards wellness. Even a simple step added before bed can take you on the path to better sleep.
When creating your sleep routine, consider the following:
1) MEDITATION MADE EASY
‘Find a comfortable seated position – it needn’t be lotus, a straight-backed chair is fine,’ says Alexander. ‘Simply focus on your breathing.
Don’t try to change it, just become aware of the inhale, the exhale, and the pause between the two.’
Your mind will inevitably wander: simply notice it when it does, and gently bring it back to your breath.
2) WAKE NATURALLY-
Swap your normal bedside lamp and noisy alarm for a daylight-simulating device, such as the Lumie Bodyclock Iris 500.
Its soothing light fades like a sunset as you drift off or read in bed, prompting your body to start producing the sleep hormone melatonin.
By morning, instead of a loud ‘beep beep’ to shock you out of deep sleep, the lamp gradually brightens to wake you like a sunrise.
It also features two diffusion chambers that safely heat essential oils, so you can sleep routine to the scent of soporific lavender and wake to zingy lemon (or the essential oil of your choice).
3) COMPLETE A SLEEP DIARY-
Keep a notebook and pen by your bed and take a moment each morning to note down how you slept in the night.
‘This will highlight your particular sleep patterns,’ says clinical hypnotherapist Glenn Harrold, author of Sleep Well Every Night (Orion, £9.99).
‘Note the time you went to bed, to sleep, the total time slept, if you woke, what you did, any remedies you took, the last time you ate or drank, and your moods on going to bed and waking, and so on.
After a few weeks, you’ll spot the factors that help or hinder your sleep.
4) LET THE LIGHT IN-
As soon as you’re on your feet, walk around your home opening curtains and blinds and letting in as much natural light as you can.
Experts say this really helps dispel that ‘sleep inertia’ grogginess and re-energizes you. If it’s still dark outside, aim to get out in daylight as soon as it dawns.
5) MAKE TIME FOR MEDITATION–
Anxiety can be a big cause of sleeplessness, and there’s lots of evidence that regular meditation can help to ease it.
Rather than wait until the end of the day when you’re feeling stressed and frazzled, aim for a few minutes’ meditation first thing, and you’ll set yourself up for a calmer, easier day.
‘Researchers at UCLA found that mindfulness meditation was as effective as clinical sleep therapy or sleeping pills,’ says holistic health expert Jane Alexander, author of Wellbeing and Mindfulness (Carlton, £18.99).
These days there are lots of apps that guide you through simple meditations – see below in the article for our recommendations.
You could learn techniques at a local meditation or yoga class. Or have a go on your own. It needn’t be complicated.
6) HAVE BREAKFAST-
Steer clear of carb-heavy breakfasts that might make you sleepy by mid-morning,’ warns nutritionist Amanda Hamilton, co-author of The gut-health book The G Plan Diet (Aster, £8.99).
‘Sugary cereals, pastries or toast laden with jam won’t keep you full for long.
Instead, choose a mix of protein and slow-release carbohydrates, such as whole grains. ‘Something like porridge and seeds made with almond milk would be a filling choice that’s easy on your digestion.
Ore eggs, spinach, and avocado on a small slice of sourdough bread. Fruit gets a bad rap these days, but it’s a rich source of vitamins.
7) BUILD EXERCISE INTO YOUR COMMUTE-
Exercising on most days of the week. People who sweat regularly sleep better, possibly because physical activity reduces stress levels in addition to exhausting your body.
Incorporating activity into your day better prepares your body for rest at night.
Try to be more active generally rather than saving it all up for one intense workout, then sitting in your car or on the bus, at a desk or on the sofa the rest of the time. Your morning commute is the ideal time to start.
Could you walk, jog or cycle all or part of it?
Even getting off the bus or train a stop or two early, or parking further away from the office is good. Or go for a walk or run at lunchtime.
At home all day?
Invest in an activity tracker and aim to get 10,000 steps a day (at least), which may mean a brisk walk around the block morning, mid-day, and tea time.
You’ll feel more energized and alert, as a result.
8) RECLAIM YOUR LUNCH BREAK-
Forget working through lunch or popping out for a sandwich and shoving it down at your desk. Take time out for lunch, leave your workplace, and get outside into the light and fresh air.
If you’re meeting a friend or colleague, why not go for a walk rather than sit in a café? Or hit the gym for a 30-minute swim or a quick class.
Even if you only have a short break, find the time and place to eat slowly and mindfully, returning to your desk nourished and re-energized.
‘Make sure you include some protein and whole grains,’ adds Hamilton. ‘A salad with quinoa and chicken, fish or tofu would be a good choice.’
9) DO A POST-WORK WORKOUT
If you’re heading to the gym, a class, or out for a run, early evening is better than late (Beat your bad sleep habits). Or it may suit you better to exercise before work or at lunchtime.
Keep notes in your sleep diary and you’ll soon find the pattern that works best for you. Intense activity such as Spinning or HIIT classes may be best for mornings, and a jog or yoga class for evenings.
Or you may find you sleep better after a hard workout early evening – we’re all different so mix it up and find what works for you.
10) MAKE A LIGHT, BUT NUTRITIOUS, DINNER
For most people, it’s better not to eat too late or too much. So keep it light and avoid anything too rich or spicy – you don’t want to disrupt sleep with heartburn or a gurgling tummy.
The first rule of sleep success: Do not save your biggest meal of the day for dinner. Going to bed with a full stomach can keep you awake long after the lights go out
‘Some foods contain the amino acid tryptophan,’ says Hamilton.
This converts to the feel-good chemical serotonin in the brain, which then becomes melatonin by night. You’ll find tryptophan in turkey, chicken, some seeds, bananas, pulses, and milk.
11) PREPARE FOR TOMORROW
Do you go to bed with your to-do list whirring through your mind?
Or spend half an hour in a sleepy fog in the morning, trying to pick out what to wear? Just 10 minutes of simple
preparation can put an end to both scenarios.
Before you start your bedtime wind-down, choose tomorrow’s outfit – yes, including your underwear, tights, and shoes – and hang it up in your bedroom.
Then get your bag ready with everything you need. If you take lunch to work, prep it now, and put out your breakfast utensils in the kitchen.
12) START YOUR WIND-DOWN EARLY
We give young children a routine while sleeping, but adults follow more loose procedures. This is a mistake because of the consistency of routine signals to your body and brain that it is time to sleep.
Turn off all your gadgets a couple of hours before you plan to hit the sack. As we saw in 10 surprising sleep fixes, the blue light that tech emits interferes with melatonin production.
Plus, switching between email, Twitter, Facebook, Instagram, and the web is a sure-fire way to keep your brain wired into the night.
Some TV is fine if it helps you to decompress from your day, but resist split-screening and put the tech away.
13) RUN A BATH
It’s a traditional relaxation technique and for good reason. Sinking into a warm bath is wonderfully soothing; not only does it help calm a busy mind, but it also releases tight muscles and can ease headaches.
The gentle raising of your body temperature also triggers your sleep mechanism, according to The Sleep Council.
The mineral magnesium is a natural relaxant and studies have shown it is better absorbed through your skin than orally.
So, next time you have a bath, add a couple of handfuls of magnesium flakes for an extra blissful soak. They’re good after exercise or illness, if you have aches and pains, and can help ease cramps.
14) PREPARE YOUR ROOM
According to Lisa Artis of The Sleep Council, ‘In order to get a restful night’s sleep, you need the right setting, which means a clean, peaceful and welcoming room’.
Take a few moments to ensure yours feels cozy and inviting, remembering the ‘cool, dark, and quiet’ rule (see Your sleep hygiene makeover).
So, turn the heating down or off, draw the curtains, dim the lights and close the door to minimize noise (such as a washing machine whirring or TV blaring) that may be coming from elsewhere in your home.
Tidy away any clutter so your bedroom is the haven you want to retreat to at the end of the day. Turn off all your gadgets a couple of hours before you plan to hit the sack.
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