10 Tips For A Better Night’s Sleep

Better Night's Sleep
7/17/2015

Getting a good night’s rest is the key to start your day off feeling refreshed and energized. If sleeping peacefully through the night is tough for you, try some of these tricks and you will find that getting restful sleep is doable.

1.       First and foremost, it is important that you have a sleep schedule. This entails having a set bedtime and likewise, a set time to wake up. This will help your body get into a cycle. You must stick to your sleep schedule during the week and on weekends. The times that you go to bed and wake up do not need to be exact, but they should be close.

TIP: If you go to bed later than usual, or are feeling tired in the morning, rather than sleeping in late, wake up at the normal time and write a power nap into your schedule. Be sure your nap is no longer than 20 or 30 minutes and that you take it in the afternoon.

2.       Perhaps the second most important thing is the environment in which you sleep. Make your bedroom a calm, cool environment. At night, make the room as dark as possible and keep the temperature cool. All these will help you sleep better. Also, keep any type of stimulating electronic device out of your bedroom. This includes TVs and computers.

3.       Your mattress and pillows are also part of the calm, cool, comfortable environment and can make all the difference. Think of these elements as investments in your health. With that said, be sure that the comfort of your mattress and pillows are to your liking.

4.       When it gets close to bedtime, consider doing something relaxing. This could mean taking a long, hot bath to ease tense muscles, reading a book, meditating or doing some gentle stretches.

TIP: If you enjoy reading using an eReader, choose one that is not backlit. Reading from a backlit eReader is no different than watching TV or using a computer before bed. Activities like that will stimulate you rather than relax you.

5.       You diet is an important part of your sleep routine as well. Be sure to finish dinner a couple hours before bedtime. Also, make sure your dinner includes lighter fares as opposed to something rich and heavy. Going to bed feeling stuffed or weighed down can affect your sleep.

6.       Limit liquid consumption prior to bed. Do not drink too much water or juice. This could cause you to wake up in the middle of the night to use the restroom.

7.       Avoid caffeine and alcohol before bed. Caffeine will stimulate you and while you may think alcohol is calming, it can affect your sleep later in the night. Also, avoid nicotine as this is also a stimulant.

8.       Regular exercise also helps with sleep. Just 30 minutes of day can help you fall asleep quicker and get deeper sleep.

9.       Stress commonly has an impact of people’s sleep. When it gets close to bedtime, make sure you let go of the stresses of that day and focus your mind on calming down. Try visualizing a calm place. It is crucial that you are able to stop your mind from thinking about everything that has happened during the day and what will happen tomorrow.

10.   Finally, if none of the above helps you sleep better at night, it may be time to visit a doctor. A doctor will be able to better diagnose what is causing your sleep deprivation and help you get over it.

Tags: better sleep