Insomnia is a condition which affects 35%-50% of the general population. Contributing factors to insomnia are a poor diet too much caffeine, alcohol, anxiety and depression. Lack of sleep causes fatigue during the day and may make you feel too tired to exercise and very reliant on coffee and other stimulants to get through the day. Many people get caught in this vicious cycle.
If you are having trouble getting a good nights sleep here are a few helpful tips:
Relax Your Mind
At the end of a long day it can be tough to clear your mind of the many things that have been left unfinished. It is helpful to write down everything that you need to do the next day in order to get it out of your mind so that you can relax. It is amazing how much a small thing like this can help you get ready for a healthy night’s sleep.
Most people do not realize that a good stretch is the most natural way to prepare for a good sleep. Watch a baby or small child when they start to feel sleepy and they will naturally stretch and yawn. Unfortunately adults often lose this natural inclination that relaxes the body and prepares the mind for sleep. Maintaining flexibility helps reduce stress and relax the mind and body. It also encourages muscles to relax and removes toxins from the body. Try simple stretches like raising your arms as high as possible above your head and touching your toes. Lie down on the floor or on a firm bed and lengthen your arms towards your feet and stretch to touch your toes.
Relaxing music has a more powerful effect on the mind and body than most people realise. It has been shown that listening to relaxing music is one of the best ways to actually relax the muscles and put your body in the right state for deep effective sleep.
Studies show those who exercise daily are much more likely to sleep better at night. When you exercise you help your muscles to grow and develop. This increases your metabolism and helps your body to burn fat. This process continues while you sleep which makes your body tired. With regular cardio exercise you basically kill two birds with one stone. You trim fat while putting yourself in the best position to feel tired and sleep well at night.
By following these tips you should be looking and feeling better in no time and sleeping soundly through the night.