These 7 suggestions to get a good night’s sleep can improve your memory, mood and focus.
“The mind of man is like a clock that is always running down, and requires to be constantly wound up.”
William Hazlitt (1778-1830) British essayist.
You could take the most powerful supplements available to boost your mind but if you don’t do these 7 suggestions for a good night’s sleep you will never realize total improvement to your memory, mood and focus and will never gain the full benefits of a supplement. So if you could benefit from a deep sleep then follow these 7 suggestions …
First, stick to drinking anything that has caffeine like coffee, tea or soda to as early in the days as possible. Caffeine in any form, yes even chocolate, can effect some people for half of the day. It is really best avoided after dinner time to include, any stimulants known to promote energy.
Second, keep your physical workouts to the late afternoon and early evening. Make sure you don’t exercise within 3 hours of bedtime as this can cause your body to be too aroused and might delay sleep or cause your sleep to be too light.
Third, do eat a small amount of food before going to bed. Contrary to popular belief a light to moderate snack about 2 hours before bedtime can actually help you sleep better. It is suggested that you eat something that includes bread or pasta or things that have carbs in them.
Fourth, avoid any kind of violent shows and such because violent situations can enter your dreams. But do stop the mental activity about an hour or so before bedtime by watching a comedy or reading a good but lighthearted book.
Fifth, the use of earplugs or earmuffs can help a lot in achieving a deep and uninterrupted sleep. Do you recall how hard it was last time that cat fight or dog barking made it on your much deserved night’s rest? And for the eyes wear some soft eye shades because there isn’t any reason to wake up at the crack of dawn just because your curtain isn’t enough to keep the early morning light out.
Sixth, when you are in bed, try some relaxation moves. Deep and slow belly breathing while shaking the legs, feet, arms, shoulders, and neck can help you drift off to sleep. Just lay on your back, relax and remember to breath in between each relaxation of the muscles groups and don’t forget all those muscles in the face too.
Seventh, now after you wake up make sure you get at least 20 minutes of early morning light. This will help regulate your sleep cycle and allow you to fall asleep more easily.
Once you have had a good nights sleep you will be much more able to focus, and nothing seems to help with a cranky mood more than a good nights rest. A deep sleep will greatly improve your overall cognition and lead you to a much improved state of mind.