09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips


 if you've been feeling more like sleepy dopey and grumpy rather than yourself in the morning lately sounds like you could use a better night's sleep or quality rests leaves you fatigued short-tempered and unable to focus if it persists it can lead to serious medical problems like obesity type 2 diabetes high blood pressure and heart disease so here are some tips that will help you get the best sleep of your life

Number 09

Be careful what you consume during the day


09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips


09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips 
Surely you've heard that you should avoid coffee late in the day if you're not sleeping well what may surprise you however is that caffeine can impact your sleep even 10 more hours after you consume it this was found in a 2013 study published in the Journal of Clinical sleep medicine besides coffee and tea be careful with
chocolate as well it contains caffeine too other beverages to stay away from our wine and other alcoholic drinks I know what you're thinking but alcohol makes you more relaxed so you go to
sleep easier while that may seem true on the surface alcohol actually interferes with your REM sleep which is the deepest phase when you get the most rest finally since nicotine is also a stimulant smoking disrupt sleep as well make that 1,000,001 reasons to give up cigarettes

Number 08

Optimize your sleeping environment


09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips


According to Dr. Karen Carlson an associate professor of medicine at Harvard Medical School the best environment for sleep is quite dark and cool not cool is in lots of band posters in your own mini-fridge although would it be to have a fridge in your bedroom anyway I'm talking about temperature and it along with noise and light can drastically impact sleep quality if you can sleep in the quieter part of your residence if you can't try masking external noises with a fan or white noise machine earplugs can also help keep your room dark at night by using heavy curtains or shades to block out external light lastly keep it cool a study by the laboratory of physiology and environmental psychology in France discovered that bedroom temperature affects sleep quality even more than external noise dust between 65 to 70 degrees Fahrenheit is best

Number 07

maximize your exposure to daylight

09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips


09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips
Daylight plays a critical role in regulating your natural sleep-wake cycle also known as your circadian rhythm according to Dr. Brandon Peters a board-certified neurologist and sleep medicine specialist it's best to catch some morning race within an hour of waking up eat breakfast by a window or have your coffee while taking a walk during the day let as much natural light into your home or workplace as possible if that's difficult a 2017 article published in the journal sleep health showed that bright artificial light can also help

Number 06

exercise during the day

09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips


And here's yet another item you can add to the long list of health benefits you get from exercising Dr. Karen Carlson explains that exercise boosts the effect of natural sleep hormones
such as melatonin the more vigorous the exercise the more powerful the sleep benefits but even light exercise like a 10-minute walk will improve sleep quality just be careful of when you
exercise since doing it too close to bedtime can overstimulate you now you're thinking hey why don't I just exercise outdoors in the morning you know to get more daylight at the same time so you have been paying attention to haven't you

Number 05

Get and stay in sync with your circadian rhythm

09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips


Try to be consistent with the times you go to sleep and wake up every day that's right
every single day including your days off as awful as it is to imagine you should try to avoid going to bed later and sleeping in on the weekends a study published in the Journal of sleep
research in 2003 points out that a consistent sleep schedule enhances long-term sleep quality of course we're all guilty of staying up late for one reason or another whether it's a late night out with friends or a Netflix binge that got a little out of hand in that case just wake up as close as
possible to your normal time and opt for a daytime nap instead this way you'll reduce your sleep debt without disrupting your day/night rhythm for two days in a row

Number 04

start and stick to a relaxing pre-sleep routine

09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips


 09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips
Children everywhere are familiar with having a book read to them and then being tucked into bed each night this comforting ritual helps slow than the sleep but it doesn't just work on kids even for adults a set of relaxing bedtime rituals can have a similar effect dr. Carlson explains yet again that these sorts of rituals tell the mind and body that it's time to prepare for a sleep mode you've got tons of options to choose from like listening to relaxing music reading a book drinking a warm glass of milk and taking a hot bath or shower

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One study by the Chun Shan Medical University School of Nursing even found that just a hot foot bath can help improve sleep another method of relaxation that's growing in popularity is meditation although a little more involved than the other techniques meditation can help release tension and place you in a state that's more conducive to falling asleep a 2015 study by the Greater Los Angeles healthcare system showed that participants who practice meditation fell asleep faster and slept longer than those who didn't meditate

Number 03

Learn how to fall back

09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips


Asleep if you wake up waking up briefly during the night is perfectly normal especially if you have to go to the bathroom but if you avoid drinking any liquids for one to two hours before bedtime you'll limit how often this happens if you need some light to find your way around when you do wake up use a dim nightlight outside the room or in the bathroom rather than turning on an overhead light too much light will make it harder to fall back asleep if you have trouble falling back asleep don't stress about it instead try deep breathing or visualization to help your body and mind relax if something, in particular, is making you anxious or a great ideas keeping you awake write it down on the bedside notepad so that your mind can let it go if nothing helps and you're still awake after 15 minutes get out of bed and do a quiet activity like reading don't use a screen though since this can send signals to the brain that it is time to wake up

Number 02

Dedicate your bed just to sleeping
09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips


If you're doing things in your bed that aren't connected to sleep such as browsing social media doing your homework or watching TV your brain will have a harder time winding down in that same space when it's time to fall asleep the bed needs to be a stimulus for sleeping not wakefulness Dr. Carlson advises, of course, the sleep the only rule isn't so strict with couples if you want to do some cuddling nobody's stopping you

Number 01

 Remove your bra

09 Easy Tips For Better Sleep And Great Mornings By Fresh Beauty Tips


 A final and seemingly random tip for better sleep is to take off your bra bras are not designed to be worn in bed and can become uncomfortable after lying down for long periods of time discomfort leads to a loss of that ever so important to REM sleep which requires your body to be still besides making you tired and less alert in the morning reduced REM sleep can also have a
long-term effect on your memory at least according to dr. James Maas author of the best-selling book power sleep that's because REM is the stage of sleep in which your brain process that these memories and helps you learn so slip out of your bra and into dreamland now some women may be reluctant to take off their broad Knight because they've heard that it can help keep their breasts perky wasn't that Marilyn Monroe's secret after all well don't waste your time believing old myths dr. Seth Rankin founder of the London doctors clinic explains that wearing a bra to bed is not only useless it's also potentially harmful first of all you don't need it to hold your girls
up against gravity's pull if you're lying down in bed but more importantly if your bra is too tight it can restrict blood flow to your chest and lymphatic flow to the nodes around the breast and armpit do you have any tips of your own on how to get a better night's sleep 

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