The top 7 tips for a great night sleep

If you are anything like me, your days go by so hectic and busy that by bed time you are still all wired up and awake. Sometimes is it hard to stop thinking about tomorrow’s chores or stop our bodies from feeling restless after a hard training session.

But a good rest is essential to recharge, recover and to feel at best tomorrow. In a perfect world, we would sleep the minute our head touch the pillow for 8 straight hours, but most times we keep rolling around, worrying about how much time we are wasting still awake.

There are a few tricks that can help you get the best out of our time and I want to share a few with you toady.

1- Sip on a warm drink before bed; ideally sugar-free (sugar will give you too much energy) camomile or a cup of almond milk, will help you calm and relax the body. Enter in the routine of having it before bedtime. In addition, people have used chamomile tea for sleep for thousands of years; studies seem to back up its calming effect.

2- Write a to do list for tomorrow; free your mind by putting down everything you have to do tomorrow and help you stop thinking about it; studies show that writing down your tasks will help you give them a sense of conclusion, and therefore you can stop thinking about them before sleeping. It will also help calming you down as you don’t have to worry to forget them.

3- Take a warm bath; the relaxing warmth of a bath can soothe your nerves and muscles and help you sleep, especially after a hard evening training session. You can use epson salts or essential oils, like eucalyptus, for an extra relaxing atmosphere.

4- Meditate: sit on a cozy space in your house, close your eyes and meditate for about 5 to 10 minutes to begin with; focus on the area between the nose and the mouth if you are having difficulties eliminate thoughts from your mind. This will also eliminate the use of screen-based gizmos that usually impress in your eyes and brain.

5- Use a good quality eye mask; this will signal your brain that it is time to calm down and to sleep; it will also help sleep longer in the morning, as we all know, the sun comes out too damn early sometimes!

6- Stop drinking water 1 to 2 hours before bedtime; try to get your daily water need early in the day and avoid interrupting your sleep with toilet breaks during the night.

7- If none of these works, supplement with natural aids like melatonin and valerian; these can be purchased over the counter in 90% of the pharmacies in Saigon and soon in my shop. Taken 20 to 30 minutes before bed time, they will but down the falling-asleep time and give you a sound night of sleep. I often hear about people being afraid of getting addicted to these natural aids and that after they won’t be able to sleep without them anymore; this couldn’t be further from the truth.

I personally use a combination of warm drinks, melatonin and eye mask at the moment. I am at a point in my life where a good night sleep can make a huge difference the next day, so i don’t want to take any risks.

Do you have an evening routine? Do you think you sleep well? Share your experience in the comments below..

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