5 simple tips to get a better nights sleep
Are you struggling to fall asleep at night? Try these 5 quick tips and you'll be sleeping like a baby in no time!
Why are you struggling to sleep?
There are many different reasons why you could be struggling to sleep, some of which are more serious, and harder to deal with, than others. Not getting enough sleep is terrible in every way imaginable: Low productivity, no motivation, moodiness and generally being very low energy. You do your best work when you're fully rested and ready for the day - so we want to help you achieve that, every single day!
The secrets to sleep
Sleeping seems like a pretty straight forward process, you get ready for bed, lay down, close your eyes and sleep. But it's easier said than done. So many people lay awake for hours after getting into bed just staring at the ceiling, wishing they could be in a deep slumber. There is no secret formula that will get you to sleep every single night, but there are solid steps you can take to make it that bit easier.
Countless studies have shown a direct correlation between regular exercise and improved quality of sleep. By taking the time to exercise even once a day for 20 minutes, you put your body and mind in a better position to get to sleep at the end of the day.
It doesn't have to be anything intense or difficult either, you could simply go outside for a 20-minute walk each day. In fact, that would be even better for you than going to the gym as getting out in the fresh air during the day has also been proven to help you sleep!
Give it a go, and even if it doesn't work, you'll get in shape!
When you get into bed, think about picking up a book - a physical book, not an e-book, not an article on your phone either, I'll explain why in a second. By reading before bed every night you can take some time to relax and wind down before bed, as well as learning something new in the process!
The book you choose could be anything you want, but try to pick a book that won't make your brain run wild after reading it.
Put down your phone
Using your phone or computer just before bed keeps your brain active for hours while you're trying to sleep. Ideally, come off your phone an hour or more before you go to sleep, and it will give your brain time to slow down before you try and get some rest. Another tip, the blue light emitted from screens keeps you awake too, try using the blue light filter available on most smartphones - you can even set it up to turn on automatically before you sleep.
In some cases, taking certain supplements could help with getting to sleep. In my testing, I have only found one supplement that works to achieve this so far, and that is ZMA (Zinc, Magnesium Aspartate, Vitamin B6). This supplement should be taken once per night, half an hour before you sleep and helps with getting into deeper sleep and muscle regeneration.
You can buy your ZMA at a great price here.
Buy a comfy bed
This last tip is so obvious, yet so many people forget about it. To be able to get the best quality of sleep possible, you need to be sleeping on a comfy bed. It's well worth trying out the different mattress and pillow types to work out which you find the most comfortable.
If your mattress has springs poking through, buy a new bed - your sleep, and your back will thank you for it.