We are often losing one third of our life just by sleeping.

And yet, a lot of people complain that they don’t get enough sleep. When the alarm clock is ringing, some of us just don’t want to hear it, and we are doing everything to win some more minutes.

So how to improve your sleep ?

But first: why do we care so much about sleeping ?

Mainly because sleeping deprivation triggers low energy, low performance, bad decision making capacities, more fat storage…

You definitely want to improve your sleep.

Here are 3 tips you can start doing right now

1 – Sleep by 90 min Period Cycle

A full and complete sleep pattern is 90 minutes. Your mind and body need to accomplish several 90-minute cycles.

Have you ever felt tired even after 10 hours of sleeping ? It is because you may have woken up during a 90-minute cycles and not after finishing it. You would have slept 10 hours and 30 minutes if it was the case, doing 7 cycles of 90 minutes

Choose your number of 90-minute cycles that you want to accomplish and stick to it. Generally doing 4 or 5 cycles is what is best for you.

2 – Don’t Eat just before Sleeping

This is one of the biggest mistake you can make. If you eat before sleeping, your body will trigger all your digestion mechanisms and you will spend a lot of energy to digest the aliments you just ate.

But it is even worse than that…

Your body is not made to digest food in a laying position. You will consume extra energy to do so.

So what is the point of sleeping to have your energy back, if you spend it during your whole night ?

Think about it and don’t eat anything at least 1 hour before you sleep.

3 – Empty Your Mind Before Your Sleep

Right before sleeping, it will be very good for you to calm down, to relax your body and your mind, and to start to empty your mind.

So how do you empty your mind ?

I know it can be hard for some people. To enter in this form of meditation, if you have some trouble doing it, all you have to do is focus on your inner sensations.

Feel your head against your pillow. Really feel your legs on your bed. Feel every sensation you have at the present moment, and it will help you to drift into your wonderful dreams.

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If you suffer from insomnia every night or almost every night, you aren’t the only one who has trouble sleeping. Many people are having the same problem as you are. In fact, according to the National Institute of Neurological Disorders and Stroke, those who suffer from insomnia also suffer from stress, depression, jet lag, and being on certain diets can cause you to not be able to sleep at night. However, there are ways to beat this all too common problem. Here are a few things you can do to prevent insomnia and sleep better every night.

1 – Keep a Schedule

Keeping a schedule is something we all do every day as it is so it is not something hard to do when it comes to a sleep schedule. What you can do is, try to go to bed at a certain time at night and do this every night. You should also wake up at the same time every morning. Try to do this on the weekends as well, although you would prefer to sleep longer during your time off, it is better to keep a set schedule every single day of the week. It is best not to stay in bed for too long because then you will get lazy.

2 – Let the Sunshine in

Sunshine is good for everyone not just because of the Vitamin D it provides but also because it can help you get the natural energy you need to get through your day easier. As soon as you wake up in the morning, open the blinds and let the sun shine into your bedroom. Go outside while drinking your morning coffee and let the sun hit  your face for a little while. Although too much sun on the body can cause a sunburn, and not to mention skin cancer, getting sunshine on your body in moderation is good for you.

3 – Eat Better Every Day

Everyone knows eating right is good for the body. This is why we all should eat right every day to enjoy the health benefits from it. Make sure to consume enough fruits and vegetables all throughout the day, every day. Not only are they good for you but they taste great too. Make sure to get the right amount of nutrition on a daily basis to live your healthiest life.

4 – Cut Caffeine, Alcohol, and Nicotine

Try not to consume caffeine, alcohol, and nicotine  a few hours before you go to bed at night. Caffeine and nicotine are stimulants and will just keep you awake at night. Although alcohol is a depressant and can help you relax and sleep, it doesn’t allow you to get the rest you need when sleeping. You will also wake up feeling awful, especially if you consumed way too much of it the night before.

5 – Try Yoga

Try yoga to help relax your body. Not only this, but you can do this in bed because of the easy poses. Some different types of yoga you can do in bed include meditation, the reclining twist, and the cross-legged bend. Try these poses before bed and see how well you fall asleep at night.

Trying these different things to help you sleep will allow you to not only finally beat that nasty insomnia but it will also help you sleep better than you ever have before. Waking up well-rested in the morning will give you the energy you need to get through your busy day.

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