10 Ways To Sleep Better, And Wake Up Refreshed

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Today, many of us struggle with that modern man’s disease — insomnia.

This is due to a combination of bad diet, lack of exercise, and don’t forget staring at electronic back-lit screens for hours.

Thankfully, in order to sleep well, it doesn’t really take all that much effort. Make a few simple tweaks to your daily routine with these 10 ways to sleep better, so you wake up refreshed.

Do morning cardio

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When you exercise in the morning, you develop a solid morning routine, which directly effects your evening rituals. Early morning cardio gives you a reason to get out of bed, and keeps you from hitting that snooze button, which will help you to get to bed easier the next night.

Eat fruit

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A small amount of carbohydrates before bed time will help your body to produce melatonin. Only a handful of grapes, or an orange, will  help you sleep like a baby.

Cut back on sugary beverages

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Cutting out the sugar will do wonders for your sleeping. If you consume more than 3 sodas a day (or say, 2 Starbucks Grande Lattes), try to cut that amount in half, and stop your sugar consumption after 5 p.m.

Cut back on the caffeine

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Just as sugar amps up your insulin levels, caffeine can up your adrenaline. If you are a heavy coffee drinker you should also cut back on the Joe, and attempt to not drink any after 5 p.m.

Drink herbal tea

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Herbals teas are a great way to unwind and relax at the end of the day.

Lift weights

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Lifting weights in the evening is a perfect bedtime routine. After dinner, spend sometime weight training. Firing up your muscles burns that lingering sugar in your bloodstream, and will help you fall asleep faster and sleep better.

Don’t hit the snooze

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Hitting the snooze button is a way to perpetuate a bad sleeping cycle. Force yourself to get up on the first buzzer and you won’t be exhausted.

Drink more water

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The best thing before bed is a tall glass of ice water, or better yet, infused water, and sip on it before you head to bed. This will  help your body to detox when you sleep, to rehydrate your system and to aid digestion.

Eat real butter for breakfast

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The dose of protein and fat helps to get your brain moving quicker than a carbohydrate dense breakfast.

No electronics in bed, ever


The smartphone and tablets have destroyed sleeping habits. The consensus is that the blue light that LED screens give off can slow or halt the production of melatonin, the hormone that signals our brain that it’s time for bed.


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