There is no question that being able to get a good night’s sleep is important for your overall health. Getting consistent rest at night can affect everything from your brain function to weight loss. Adequate sleep allows your body to rest and repair itself. If you wake up feeling crabby or simply worn out, a better night of sleep could be the simple answer. Sometimes you can’t control all the factors that interfere with your sleep, like a snoring spouse or cranky baby. Fortunately, starting with these uncomplicated tips can get you on the right path to a better night of rest and rejuvenation.
Stick To A Schedule
Going to bed and waking up at the same time every day will help get you on a regular schedule. A regular routine will keep your internal clock steady so that you rest better. It is important to maintain your schedule even on holidays and weekends.
Maintaining a sleep schedule will keep your circadian rhythm in sync and insure you have an easier time falling asleep as well as waking up. Make a commitment to your schedule and try to stick to it long term. While the occasional night out should be fine, just try not to make it a habit.
Create A Ritual
Creating a bedtime ritual to ease yourself into the sleep process can be more helpful than just laying in bed and hoping that sleep comes. Try to start about an hour before your actual bed time and work from there. Your ritual can include preparing for the next day by laying out work out clothes or packing your lunch. Move on to your night time hygiene routine, then end with reading a book in bed with a low wattage book light.
Winding your body down slowly will help you relax and hopefully allow you to effortlessly fall asleep. Avoiding blue light from televisions, tablets, and smartphones is a good habit to add to your routine. Assigning a curfew at night for electronic devices will limit your exposure to artificial light, which arouses your brain and can often leave you feeling more awake or anxious.
Add In A Physical Activity
Being physically active throughout the day can help promote a more restful sleep. Try to add 30 minutes to an hour of physical activity into your day and you may be rewarded with a much deeper sleep. Studies show that people who get at least 150 minutes of exercise per week sleep significantly better and feel more alert during the day. A regular exercise regimen also carries the extra bonus of helping to reduce stress levels. Be careful not to plan your activities too close to bedtime, as they may leave you too energized to fall asleep.
Pay Attention To Your Food And Drink
Going to bed hungry or stuffed can leave you too uncomfortable to fall asleep quickly. Likewise drinking too many liquids can have you waking up in the middle of the night to make multiple trips to the toilet.
Be sure to monitor your daily intake of caffeine, alcohol and nicotine as well. These are all stimulants that can wreak havoc on a good night’s sleep.
While alcohol may give you the illusion that you are sleepy, it can cause major disruptions later in the night. Drinking caffeine too late in the day can also cause disorder in your sleep patterns, or prove to make it difficult just falling asleep. Aim to stop drinking caffeine after 2 pm or better yet, limit your caffeine consumption all together.
Make Yourself Comfortable
Making your room an ideal place for sleep can increase the relaxation factor ten fold. Try to maintain a cool, dark place void of any outside noises. I always turn the thermostat down a few degrees before bed to a temperature that I know suits us. If outside light tends to intrude, invest in blackout curtains or room darkening shades.
Creating an environment that suits your needs can vary person to person. Recruiting assistance from a white noise machine to block out outside noises or utilizing a diffuser to release a relaxing essential oil can add to your comfort level. Try diffusing relaxing lavender or rubbing some of this amazing oil on the bottoms of your feet.
Getting a good night’s sleep is probably one of the best things you can do for your health. Occasional sleepless nights are to be expected for everyone, but these easy tips can help boost the quantity and quality of sleep that you are experiencing. Try implementing one or all of these pointers and watch your quality of sleep improve, along with your overall sense of well being.
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