6 techniques that will give you the best sleep of your life (without pills!).

The problem is that even though we KNOW we need more rest, getting some sleep isn’t always easy.

Instead, we just sit there, unable to turn off our brains, and watch old Veep episodes on our phones until 3 am, a real lack of sleep. This is the cruelest trick our body can play on us: we know it needs to sleep, but it keeps that regenerating rest out of reach.

Fortunately, you can do something about it. In fact, you can TEACH yourself to sleep better, without using pills.

And the best place to start is Katrin Schubert MD’s fascinating new book (which I can’t recommend highly enough) called Improving Sleep: 20 Quick Techniques.

In this book, Schubert confirms our need for sleep (it is the healthiest thing you can do for your body) and guides us through various tips, techniques, and strategies that make falling asleep much easier.

I don’t want to be hyperbolic, but I’ve been trying the techniques in the book for about a month now and I’ve never slept so well in my life.

I actually fall asleep when I get into bed now, instead of surfing YouTube and worrying about work all night. Improve Sleep has a ton of great tips, but to give you an idea of ​​what you can do to feel much more rested while you wait, here are SIX of Schubert’s top tips for a truly amazing night’s sleep. (The full book has MANY more.)

If you want to cure insomnia and restlessness every night at bedtime, here’s what you need to do to start falling asleep faster.

1. Get at least twenty minutes of natural sunlight every day.

Exposure to light during the day helps your body go through a normal sleep-wake cycle.

Natural sunlight regulates your body’s production and release of melatonin, the hormone that is excreted at night to induce the natural sleep cycle.

2. Reduce the number of fluids you drink at night.

Drinking water throughout the day is important for the health of your body. Drinking fluids later at night can disrupt your sleep.

You’ll feel more rested in the morning if you don’t have to get up at night to answer the call of nature.

Everyone hears that you need to drink more water throughout the day, and you should. But be careful when you drink this water.

If you drink fluids late in the day and can’t sleep at night because you regularly get up to empty your bladder, you may have found an easy way to improve the quality of your sleep.

3. Reduce your exposure to any sources of white or blue light at least two hours before bed.

This means that for a better night’s sleep, when bedtime approaches, you should replace your screen time with something like a good old book.

The screens of televisions, laptops, and smartphones emit the kind of light that keeps you awake at night. Instead of staring at a screen, try winding down with relaxation or breathing exercises, soft soothing music, or just spending time with loved ones.

Bright white and blue lights keep us on our toes! So avoid them close to bedtime.

4. Take magnesium!

Magnesium can help you sleep in many ways. Helps relax muscles and brain.

While adding a magnesium supplement to your routine can be very helpful, so can consciously aaddmagnesium-rich foods to your diet.

Almonds, cashews, pumpkin seeds, green leafy vegetables, avocados, and bananas contain high levels of this vital mineral.

Another great way to expose your body to magnesium at the end of the day and prepare it for rest is to add Epsom salts to your bath.

5. Keep cortisol levels low.

Your body produces a stress hormone called cortisol. High levels of stress raise our cortisol levels.

High levels of cortisol in our body keep us awake because cortisol release is our body’s way of enabling alertness.

As evening approaches, get your cortisol levels under control by reducing your overall stress levels.

That might mean not listening to the news, not watching thrillers, or not addressing disagreements at the end of the day. You can’t go to dreamland if your body is full of cortisol.

6. Take a nap.

Fatigue will prevent you from sleeping well at night.

A short rest or a nap will rejuvenate you and give you enough energy to finish the day.

Researchers and nap lovers alike recommend that you nap no longer than twenty minutes, or you may end up feeling groggy afterward.

This is just a sample of the great tips you can get on how to improve your sleep: 20 Quick Techniques. If you want to know more about how you can completely revolutionize the way you sleep, you should check it out.

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