Getting a good night sleep is not just about the strategies a hour or a couple of hours right before our sleep, it is more about how do we position ourselves throughout the day so that we can sleep better at night. To me, a good night sleep starts at the time we get up in the morning. The followings are the steps I have learned from different sources, practiced myself and worked.
- When get up in the morning, try to do a quick stretch or workout. The exercise can be as short as 7 or 8 minutes
- If schedule allows, try to get outside before noon, so to get some direct sunlight. It can be as short as 10 or 15 minutes
- If you have difficulties fall asleep at night, practicing Yoga Nidra in the early afternoon can be helpful
- A little bit hot milk (1/4 of cup) right before going to bed, can help fall asleep faster. This really works for me, whenever I have difficulties fall to sleep
Why the above may help sleep better at night? The Step 1 and 2 help our bodies to wake up in the morning so it helps build in the biological clock for us. The Step 3 tells our bodies to get prepared for the evening to come. The Step 4, some research indicated that warm/hot milk consists of tryptophan which have been found to improve mood and sleep.
What can you do?
Routine change can be hard for everyone, so probably you could pick 2 of the above to start with, and gradually build in these steps into your daily life.
Disclaimer: The above is for entertainment purpose only. Please do your own research and consult your doctors/physicians before doing any the steps listed in this blog.