How to get more sleep in less time and sleep better

sleep

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Some people can sleep better in 6 hours than someone who sleeps 8+ hours a day. Some can fall asleep in less than a minute. And for some people, it takes more than one hour. The truth is, you can hack your sleep to get the most out of it.

Sleep is the only time of your day, where your energy consumption is very low with your metabolism still running. You need sleep to revitalize your body to start your day all over again.

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Fact: While you sleep, your glymphatic system cleanses your brain and removes soluble proteins, excess fluids and waste products. Your brain gets detoxed. That’s right, you get brainwashed every time you wake up.

Here are 9 effective tips that can help you sleep better in less amount of time. Get refreshed and rejuvenated each and every day.

1. Your eating habits affect your sleep.
What you eat can affect your sleep quality. Try to avoid foods that upset your stomach. Avoid fat items, fried foods, and spicy foods before sleep.

Taking foods that are high in tryptophan can help you sleep better. Tryptophan is a sleep-promoting substance present in dairy foods, seeds, nuts, honey, eggs, and bananas. Having a glass of warm milk can definitely help you sleep better.

2. Try to avoid caffeine, alcohol and other energy drinks before bed.
Alcohol affects your ability to enjoy maximize your deep sleep. Even though alcohol is a depressant, it won’t allow you to have the most restful sleep. So if you want to sleep better, avoid these type of drinks before sleep.

3. Develop a sleep routine.
Try to go to sleep at the same time every night. And get up at the same time every morning. Your body gets used to this habit and adapts to it. Take control of your sleep cycle and sleep efficiently.

4. Drink more water during the day.
Approximately 60% of your body weight is made up of water. Water makes up about 85% of your blood, 70% of your body muscles, and 75% of your brain. By keeping yourself hydrated, you can sleep better and your metabolism runs smoothly.

5. Workout before going to bed.
If you are someone who regularly goes to the gym, reschedule your workout session before bedtime. This will make your muscles burn more calories as you sleep. Sleep heals your body and aids muscle growth. You will fall asleep quicker.

6. Disconnect all your devices before sleep.
Turn off your television. Keep your phone in do not disturb mode. Switch off your computer. Keep yourself away from all distractions.

7. Stretch your body before you go to bed.
Doing stretches before sleep helps you sleep better and fall asleep faster. It tenses and relaxes your muscles. Just take a few minutes to stretch your body while you are in bed.

8. Use a good quality bed.
It is where you spend 6 to 8 hours every day. A person spends nearly 25 years of their lifetime in sleep. So it is important that you choose a better mattress. It will definitely improve the quality of your sleep.

9. Sleep in a blacked out room.
Even if you are trying to sleep during the day, make your room dark by blocking out all the light. Try this hack and you will be amazed at the quality of sleep you get. Your brain recognizes the darkness and signals your body to fall asleep. Make sure the room temperature is cool and comfortable.

Getting more hours of sleep doesn’t make you a better person. But getting better sleep makes you a better person. Try to make your sleep an enjoyable experience!