How to Maximize Energy with Sleep

One of the best things you can do to improve your health and increase your energy level is to sleep well at night. Sadly, most of us tend to allow other activities and commitments to cut into our sleep time, leaving us tired during the day. There are several simple changes you can make in your life to avoid insomnia and improve the quality of your sleep.

Instructions

Difficulty: Moderately Easy

1. Keep a sleep journal. If you struggle with insomnia, the best place to start tracking what is happening is in a sleep diary. Note what time you go to bed, how long it takes to fall asleep and how often you wake in the night. This will help you recognize any patterns that are keeping you awake at night and stealing your energy.
2. Create a bedtime routine. Creating a soothing ritual you repeat every night before you go to bed will help your body recognize that it is time to go to sleep. It can be as simple as listening to quiet music, taking a warm bath or drinking a cup of warm milk before you go to bed. Repeat your ritual every night for maximum effectiveness.
3. Go to bed 30 minutes earlier than usual. If your insomnia has left you chronically sleep deprived, add half an hour to your sleep time until you find yourself waking refreshed in the morning. You will soon feel revitalized and full of energy.
4. Develop good habits. Go to bed at the same time every day, even on weekends. You will find it easier to fall asleep, stay asleep and wake up with lots of energy if you keep the same schedule all week long.
5. Exercise during the day, not in the evening. If you exercise for 20 to 30 minutes early in the day it will help you sleep at night. If you wait until evening, it will energize you and keep you awake.

Tips & Warnings

• Switch to caffeine-free coffee, tea and sodas in the evening.
• Avoid going to bed hungry. Have a light snack of toast and peanut butter or a bowl of cereal to quiet your hungry stomach to help you fall asleep faster.

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