a lot of people fail to get 7 hours of high quality sleep on a consistent basis. As a result, their health and fitness suffers and they don’t get to realise the full benefit of eating healthy and exercising regularly. Here are some tips to help you make high quality sleep part of your daily routine and listing 9 Ways To Improve Your Sleep Quality.
1. Sleep in a dark room
Even the smallest among of light can have a big impact on your sleeping quality. So to ensure that you get the best quality sleep possible. turn off all the electronic, light emitting devices in your room to make it as dark as possible.
2. Walk daily
Walking everyday is a great way to get some gentle exercise, boost your fitness, burn some calories and get some vitamin D. Exposure to natural light on a daily basis also help to regulate your body sleep cycles and will allow you to fall in to deeper sleep at night
3. Read before bed
Reading is a pre-bed activity that engages and focuses on your mind. It allows you to get in a relax state before you sleep and empty your mind of thought. So that when you do finish reading, you’ll drift off with ease.
4. Meditate daily
Meditation is another activity that when performed daily can greatly improve the quality of your sleep. It teaches you to naturally relax both your mind and body with ease and then you can apply these techniques to fall in to deeper, more relaxing sleep.
5. Exercise regulary
In addition to walking daily, working out rigorously 3-5 times per week can greatly improve your quality of sleep. Studies have shown a strong positive correlation between sleep quality and exercise, with people who exercise at a high intensity enjoying the best quality sleep.
6. Limit your caffeine intake
Caffeinated drink such as coffee and tea are an excellent alternative to water that allow you to stay hydrated, boost your alertness and contain plenty of health boosting nutrients. However, consuming too much caffeine can lead to sleep problems such as insomnia and reduce your sleep quality.
Therefore, to ensure that you get good quality sleep, limit your caffeine intake to a maximum of 8 cups per day and try to avoid caffeine completely at least 5 hours before you sleep.
7. Have a hot bath
Taking a hot bath before bed has a soothing effect on your body and helps to relax your muscles before you sleep. The rise and fall in body temperature also induces sleepiness and helps you have a more restful sleep.
8. Fill up on Magnesium & Zinc
Studies have shown that both magnesium and zinc can improve your sleep quality. To increase your magnesium intake, fill up on nuts and seeds such as almonds, Brazil nuts and pumpkin seeds.
To get more zinc, consume protein rich foods such as beef, cheese, lamb and peanuts. An alternative way to get Magnesium and Zinc is to consume Herbalife F2 Multivitamin & Minerals and Herbalife Calcium Plus.
9. Make time to sleep
One final way to have a better night’s sleep is to make it priority. If you don’t make time for sleep in your schedule and treat it as an after thought, then the quality of your sleep will suffer. However, if you create time for sleep in your schedule and stick to it, you’ll find that you wake up feeling much more refreshed.