Stop me if you have heard this before. “I wish I had more time to sleep”. Do these words sound familiar? Follow these 5 tips to sleep better and start the following day well rested.

1. Avoid foods rich in fats before bedtime

Heavy meals (high fat and carbohydrates) often cause digestive problems which will interrupt a restful sleep. Choose something light like yogurt or cottage cheese 2-3 hours before going to sleep.

2. Avoid large consumption of liquids before retiring

Consumption of a glass of water just before going to bed greatly increases the probability of your needing to get up to go to the bathroom during the night. Drink your last liquids at least 2 hour before retiring.

3. Turn out the lights

In the evening hours your body produces a hormone, melatonin, which plays a major role in sleep regulation. It has been proven that light reduces the production of melatonin and causes delays in falling asleep.

4. Establish a bedtime routine

Create a routine and follow it religiously every night. A warm shower and a cup of tea, especially in the winter, a relaxing walk in the cool of the evening in the summer, reading time (for your pleasure not for work). Choose something that will relax you, distance you from your daily stress and put you in the mood for sleep.

5. Do stretching exercises

A little stretching before retiring contributes to stabilizing arterial pressure which helps relax the tight muscles that have bothered you during the day. Try to give emphasis to the areas of the body that have suffered most. Example: If you sit at a desk, concentrate on the shoulders and neck. If you are on your feet all day, concentrate on your calves and feet.

Remember, the key to a successful restful night’s sleep is in the preparation. Try the tips above and see if you do not immediately have a change in mood and energy that starts in the morning and lasts through the day!
Not only will you live longer but so will the snooze button on your alarm clock!