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How to Sleep Better Every NightDid you know that sleep plays a huge role in weight loss? When you get enough sleep, your mind is sharp, your body is ready for an active day, and you have an easier time resisting food cravings and temptations. When you are sleep deprived, you feel hungrier, you find it harder to avoid temptation, and you are more likely to cheat on your diet. To help you sleep better every night, here is some simple advice:
Make your sleep environment comfortableThat means ensuring that your bed is soft or hard enough for a good night's sleep, your pillows are just the right height for your back and neck, and the fabric of your sheets and pillowcases is pleasant to the touch. You also want to ensure that the temperature is cool and the room is dark and quiet, or with white noise to drown out background sounds. All of this will contribute to a solid night of rest.
Exercise every dayYes, exercise plays a hole role in sleep, just as sleep plays a huge role in muscle-building. When you exercise, you push your muscles to their limit, draining all their energy and damaging the muscle tissue (don't worry, this is a good thing). Sleep helps your body to repair those damaged muscles and replace the energy you used during the day. A good workout every day is the key to a good night's sleep.
Work your mindDon't just work your body, but get your mind involved as well. Meditation has been proven to be an effective method of combatting stress and anxiety, both of which can stop you from sleeping. It's a good idea to wind down before bedtime, so practice a bit of meditation to get in the mood for sleep.
Cut caffeineIf you're having trouble sleeping, perhaps the coffee is to blame. Coffee is loaded with caffeine, a stimulant that affects your central nervous system and keeps it buzzing for up to 10 hours. If you want to sleep well at night, make sure you have your last cup of coffee before 2 PM. That gives you plenty of time for the effects to wear off before it's time to sleep.
Watch your eating habits
If you eat late in the evening, your body will still be digesting when it comes time to hit the sack. This could lead to indigestion, heartburn, and sleeping troubles. It's best to avoid eating after 7 PM. That way, your body will have plenty of time to digest before it comes time to go to sleep.
Don't smokeWe all know that smoking is harmful for your health, but many of us do it anyways. But if you smoke right before bed, the nicotine will make it harder for you to fall asleep. This is known as a longer sleep onset latency, and it may be the result of the blood pressure increase caused by smoking. Make sure to have your last cigarette no less than 90 minutes before bed.
Don’t drink and dozeIf you want to sleep better at night, drinking before bed is not the solution. Alcohol stops you from entering the deeper REM sleep stages, preventing you from getting a solid night's rest. It takes your body an hour to metabolize every alcohol beverage you have.
Take a warm/hot showerIf you want to fall asleep faster, a shower is totally the way to go! A hot shower will increase your core temperature, forcing your body to adjust and lower your core temp once you step out from under the hot water. This drop in temperature will cause your body to produce more melatonin, the hormone that makes you feel sleepy at night.