Tips for sleeping better

Hello champ,

I hope you feel good! In the previous article, I described how you can make the most of your morning. A good morning routine can help you to feel much fitter and awake, but it is also important that you have a high-quality sleep. In this article, I will tell you some tips for sleeping better.

Make sleeping a routine

I’m sure you heard from the tip that you should try to go to bed always at the same time and stand up at the same time. I know this can be very hard to achieve with all the parties.. 😀 But if you have to do a lot and for example, you have to learn for exams this can be very helpful.

Try to maintain about 8 hours of sleep and make it a routine to go to bed always at the same time. You should do this not only on weekdays but also on the weekend. This will help your body to sleep much better.

Avoid screens

Maybe you heard from this, but the blue led light of screens can harm your sleep quality. The blue lights invoke a special hormone which keeps you awake. That is the reason why Apple released in iOS 10 the new feature that will change the color of the screens into more warm lights at night.

This is absolutely helpful, but it is more helpful if you try to avoid screens for at least one hour before going to bed. It is better if you can avoid them for two hours. You can use this time to read a book, going for a walk or maybe even learn if you want to.

I read a book before going to bed until my eyes are getting tired and then I go to sleep and usually I fall asleep in the next 15 minutes after going.

Don’t go hungry in bed

In order to sleep better, you should not go hungry to bed. But also you should try not going to bed if you are full. Try eating something light before going to bed like fruits or don’t eat something heavy for at least 1 hour before going to bed.

If you are too full your body has to work to stomach your food and this will harm you sleep quality. Also if you go hungry to bed your body may have not enough nutrients to recover itself. Many important recovery activities take place while sleeping, so try to help your body here! In return, your body will be much more rested the next day and you feel much fitter.

Darken and quiet down your room

You have the best sleep quality if your room is as quiet and dark as possible. Turn off your tv and your PC, because even the smallest light can affect your sleeping.

Also, try to cancel all possible sounds which can harm your sleep quality. That means that you set your phone to silent mode or even turn on the flight mode. Of course, there are sounds like neighbors or cars driving by where you can do nothing against it, but you can try to change the things you can change like your phone and so on.

Shut down your head

Many people have the problem that when they go to bed their head is kinda going crazy. You think about your day and maybe all the tasks you have to do tomorrow and you get nervous about the next exam and you’re not sure whether you learned enough.

I had the same problem especially in the days before an exam or something like that. But I found a way on how to quiet my head. I was able to shut down my thinking by starting to meditate. I’m sure many think now about Budda or something like that but meditation has nothing to do with religion.

Meditation is a training for the mind and helps you to release stress. There are many different meditation programs or video out there and I think many of them are useful. I’m using the app Calm and I still love the effects of meditation.

At the beginning, I was a little skeptical if it really helps. I started meditating two weeks before a big exam. And those two weeks have been really eye opening for me. I meditated about 10-15 minutes every day before going to bed. In the night before the exam, I was really relaxed in the head and fall quickly asleep. This was the first time something like this happened.

In addition, in the minutes before the exam, where I’ve been usually very nervous, I was relaxed and ready for the exam. I think I don’t have to mention that the exam was easy for me because I was so relaxed in my head that I didn’t have any problems remembering things or solve complex assignments.

I think the last tip is the most useful tip for many people out there. I hear it a lot that people can’t sleep because of their head. But when I try to help them and say “try to meditate” many people laugh or refuse to give it a try.

As I described, in the beginning, I was also very skeptical. But I gave it a try. It only costs 10-15 minutes a day and you don’t need any equipment. You can do it before going to bed or after waking up. And I think everyone has 10-15 minutes every day for themselves.

For me, all these tips help me very much when it comes to sleeping. I sleep a lot better than I used to and I feel much fitter in spite of I sleep less.

But now I want to hear from you. Did these tips help you or do you have additional tips? I would love to hear from you so please leave a comment below!

Best regards,

Fabi