• Ben Banbury

Do These 3 Things To Get a Guaranteed Better Nights Sleep

Lack of sleep can effect everything from your mood to your weight and overall health. These simple tricks can start helping you get better sleep as of tonight!





Before I dive into this post and show you the 3 tricks that I can guarantee will get you a better nights sleep, I just want you to know that I won't be sharing any supplement recommendations


If you clicked on this link looking for a special pill recommendation that will make all your sleeping problems go away, then this post isn't for you


I'm sure there are a few half decent pills out there that will cost you a bomb for a 1% better nights sleep, but not here

I aim my posts at people who understand that to make improvements in their lives they need to work and adjust their lifestyle. Not just a sink a couple more pills


Below I have 3 tricks that require action to execute. They involve you adapting your current lifestyle to reap the rewards


You see, most peoples sleeping problems stem from their current lifestyle, diet and daily stress


But we can fix it right now. By putting in a bit of work and being prepared to change. You can fix it. You can start sleeping soundly every night. So let's get started!




Tip 1: Have a Cup Of Herbal Tea 30 Minutes Before Bed


So this tip is about creating good sleeping habits. You see, the human body loves routine. It thrives on it!


It loves waking , eating, excreting, and you guessed it.. falling asleep at the same time everyday


If you create good sleeping patterns by going to sleep at roughly the same time everyday, you'll start finding you become naturally sleepy around 30 minutes before bed


What we can do to stack on top of this habit is to add a few sneaky tricks


What I want you to do is find a herbal tea that you enjoy and ONLY drink it just before bed


The tea has almost no effect on your sleep but by drinking the same drink every night before hopping into bed will tell the body it's time to start switching off


It's similar to kids having a bed time story read to them. Sure, the story might make them dozy, but it's more the pattern of story then bed that puts them to sleep (if you're lucky enough!)


The hot herbal tea is a message to your brain to chill out and start prepping for a nights sleep


What I would also recommend is hopping into your PJs or lounging clothes around 30 minutes before bed


It's a good idea to tell your brain that it's now time for "sleep mode", instead of "gym" or "work" mode


So that's my first tip. Start creating a better bed time routine with the aid of PJs, a mug of caffeine free tea and going to bed at roughly the same time




Tip 2: Switch Off Your Damn Phone!


Come on. This ones so damn obvious that I almost didn't include it


Artificial light from your phone will cause disruption in something called your circadian rhythm (your body cock)


So many of your bodily functions hinge on your circadian rhythm. From your mood, energy, metabolism, craving for junk food (therefore your weight) to darker things like diabetes and cancers


The blue light from your smart phone tricks your brain into thinking it's day time. Day time = awake


The research shows that scrolling on your phone or watching TV before bed will make you more alert, less sleepy and therefore cause you to stay up for longer


Studies have also show that you'll feel less alert when you wake up in the morning! (For more info on how smart phones effect your sleep click here)


So it's simple, if you're looking for a better nights sleep. Turn off your damn phone, stick your PJs on and hava cuppa herbal tea 30 minutes before bed. Maybe even have a quick read




Tip 3: Your Bed Is For Sleeping & Coitus Only


Any Big Bang Theory Fans?

The brain associates different environments and clothing with different tasks


Similar to tip 1 where I mentioned wearing PJs to tell your brain it's time for sleep


Having set environments for different tasks will help your brain understand which task is required from it


For example my sofa is for chilling the hell out after work with a cup of tea and some telly


When I grab my laptop, sit on my sofa and try blog writing, I find it 10x harder to get any flow. I end up chatting waffle and get frustrated


BUT, like I am now. I'm sitting at my desk and I've got my writing hat on. My brain associates chill mode with the sofa and work mode with my desk


You might not be able to relate to this but I'm sure you'll agree that on a lazy Sunday morning when you finally change out of your Pajamas and put your normal clothes on you feel more alert


You can apply the same logic to your bedroom. Try your absolute hardest to keep your bed for 2 things only


Sleep, and that thing I always see the lions doing on the discovery channel


This tells the brain that; Bed = sleep and not; Bed = Rubbish TV, snacks & scrolling social media. By simply associating your bed with a good nights sleep you'll find that once you're under the duvet you'll fall asleep much quicker and you won't be laying there confused why you can't sleep again




10 Quick Tips For a Better Nights Sleep


  1. Go to bed at roughly the same time everyday

  2. Have a bedtime routine

  3. Decrease blue light from phones and TV

  4. Don't consume caffeine too late in the afternoon

  5. Try and sleep and wake at consistent times

  6. Don't consume too much alcohol

  7. Don't eat too late in the evening

  8. Relax before bed

  9. Exercise regularly

  10. Get a good bed and mattress




Conclusion


Your lack of and disrupted sleep will almost completely come down to your bed time habits, not your lack of supplements


Fixing them will involve you adjusting your current lifestyle to create a more "sleep-friendly" environment and it will take some practice! These habits won't happen overnight, but that's not stopping you starting today


If you start integrating all 3 tips tonight and managing your home and work stress I can almost guarantee you a better nights sleep


Along with a healthier lifestyle, more energy, increased mood, regulated hormone production and hey, maybe even more coitus!


(For more benefits of sleep read an archived blog "8 Benefits Of Sleep")


Thanks for taking the time to read, make sure to start implementing these tips today!


Ben


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