1) Shower
Body temperature is crucial in regulating sleep, according to sleep scientists. Showing at night could help aid in that process. The warm water has a powering-down effect so to speak, helping you feel relaxed as you crawl in between the sheets as well as improving your sleep quality.
2) Meditate
Calm your mind with a few moments of medication. The practice has numerous health benefits, including better sleep. Try reciting a few mantras before drifting off to sleep tonight, and you will reap the benefits tomorrow.
3) Journal
Research shows writing something that's stressing you out and physically throwing it away can help clear your mind. Not only that, journaling has numerous mind-boosting power. Experts even recommend it as a way to help you sleep.
4) Drink water
Alcohol isn't conducive to a good night's rest. While a nightcap may make you drift off faster at first, research shows it disrupts your sleep throughout the course of the night. Try swapping that glass of wine for a glass of water. You will wake up hydrated and with a better night's sleep under your belt.
5) Brush those teeth
The American Dental Association recommends that you brush your teeth twice a day. If you don't, plaque and bacteria can build you pretty fast, making your breath foul and putting your mouth health in jeopardy.
6) Work out
Sweat for your sleep. Not only does moving your feet help your health and attitude, but research also shows that exercise can help you get a better night's rest.
7) Eat smart
Old tales have you believe that eating before bed is bad for you, but it's all about how you snack. Some foods before bed may even help regulate your blood sugar levels and prep you to catch those Zs.
