Do you have a hard time sleeping? Do you feel like you’re not sleeping as well as you probably should be? Are you someone who is always super tired when you wake up in the morning or gets really sleepy in the afternoon because you didn’t get a good nights sleep the night before?
If so, here are 6 things successful people do to GUARANTEE a good night’s sleep!
1) TURN OFF SMARTPHONES, TV & SOCIAL MEDIA BEFORE BED.
At least 45 minutes prior! So important! When checking emails, scrolling through social media or watching Netflix, our brains stay active as it continues to process information when it needs to be in a relaxation/decompression state.
Also, the blue light from TVs, computers and our smartphones has been shown to slow down the brains ability to release melatonin, the chemical that induces sleep. Make it a habit to shut everything off 45-60 min before bed and take it a step further by leaving your phone in another room so there is no temptation.
2) GO TO BED EARLY!
By being disciplined with your bedtime you are pre-maturely setting yourself up for what will invariably be a productive day the next and ensuring you get the rest you need to recharge your batteries.
Staying consistent with both our bedtime and wake up time is one of the healthiest things we can do for ourselves. Both physically and from a performance standpoint due to the enhanced structure it provides us.
3) EXERCISE HARDER!
Working out hard and often will not only improve the condition of your body, but also the quality of your sleep! Exercise helps release serotonin and dopamine, both of which promote healthy sleeping patterns. Try adding 1 more series of exercises per body part, or getting in an additional 15 minutes of cardio at a higher level of intensity. This is multi-beneficial, as you’ll sleep better and get in better shape!
4) READ BEFORE BED!
This will not only help you relax but raises your IQ & expands your vocabulary, instantly making you smarter, more aware and significantly more appealing to members of the opposite sex! 🙂
5) VISUALIZE YOUR GOALS
The number one cause of being unable to sleep is stress. We stress about work, relationships, our bodies, money etc. If you can name it, we stress over it. The more we stress about things, the more of those things we bring in to our lives.
Visualization opens your mind to a whole new realm and aggressively streams line the process of reaching your goals. You need to master the skill of being able to turn off your mind from the day’s stress or life’s outside noise and see yourself not as you are now, but as the person, you are trying to become.
Think about what you will look like, feel like and overall, what your life will look like when you accomplish your goals. Feel the feelings that you’ll feel once you arrive at that place and take it all in as if it were happening in the moment. This is not only a fail-proof way to successfully achieve your goals, but will dramatically improve your sleep cycles as well!
6) EAT CARBS BEFORE BED
Yup, I said it. Consuming carbs before bed, namely within 2 hours, will help you fall asleep faster. Carbs quickly raise blood sugar (those with a high glycemic index) which will help you relax and hasten sleep. Carbs can also boost tryptophan and serotonin, two brain chemicals involved in sleep. Of course, we want to make sure that these carbs fit into our daily intake and that we’re not eating just to eat, but my personal go-to before bed is a Clean Cheatz protein donut and a glass of unsweetened, almond milk!
And no, carbs at night won’t make you fat! Thank you for taking the time here…Sleep well my friends!