If you’re reading this, you probably feel tired most mornings. Truth be told, you have to get enough sleep to wake up refreshed each morning. Your body repairs and recovers while you’re asleep.
But, what if you’re waking up tired even after sleeping for 8 hours every night? Well, the 8 hour sleep guideline is just that—a guideline. You can get the most of your sleep with these 10 tips.
1. Get seven to nine hours of quality sleep every night
The National Sleep Foundation and a multidisciplinary expert panel recommends that you get at least 8 hours of sleep each night.
2. Stop eating three hours before going to bed
While eating a healthy, balanced dinner helps improve your sleeping patterns and overall wellness, eating too much before bedtime can create problems. So, give yourself a three-hour time span between food and bed to give your stomach time to digest and settle down. Also, try to eat whole foods as they digest easily and quickly.
3. Drink chlorophyll water at the end of the day
Drinking chlorophyll is is packed with antioxidant power and can help with insomnia and lead to more cleaning and repairing while you sleep.
4. Dry brush as part of your evening ritual
Dry brushing is a form of exfoliation, which helps to detox the lymphatic system stimulate circulation and shed dead skin cells.
5. Take a probiotic supplement
Most people take probiotics in the morning. However, taking them at bedtime is more beneficial as the digestive system has little activity, so your stomach will be less acidic allowing for the bacteria to have a higher chance of attaching to the intestinal wall and thriving.
6. Meditate for 10 to 20 minutes each day
Meditation exercises can help you fall asleep and also makes for a more deeply refreshing sleep.
7. Try an inversion exercise
Yoga can help alleviate stress help you sleep better especially when practiced before bedtime. You can also lie down on your back with your feet up the wall and your buttocks a few cm away from the wall. This can help relieve lower back pain and tension from tired or cramped legs and feet.
8. Apply eye cream
Applying eye cream hydrates and also prevents fine lines from forming.
9. Wash your pillowcases and bed linens at least once a week
Dust mites are microscopic creatures that feast on flakes of human skin. So, this is a very important step. You may also want to wash or replace your pillows with new ones every six months. An active allergy to dust mites can interfere with breath and sleep.
10. Cleanse your face with oil
First, pour a little organic nut oil into the palm of your hand. Then, warm the oil by rubbing your hands together massage the oil into your face. This will remove impurities. The massaging motion will help move blood through your face, which will get your glow on and remove impurities. Wipe it gently away with a soft washcloth and warm water.