Good sleep is imperative for better health If you fall short of sleep your energy during the day productivity emotional balance and weight all get affected
If you want to sleep better then you are in the right place Heres a plain and simple guide on how to sleep better
How can you get better sleep at night
When you are lying wide awake at 3 am getting a good nights sleep might seem impossible However you have more control over the quality of your sleep than you know Just like how you feel throughout your waking hours depends on what kind of sleep you have you can find the cure for your sleep difficulties in your daily routine
Unhealthy lifestyle choices and lifestyle habits can lead to you tossing and turning at night which inevitably impacts your mood immune system heart and brain health vitality weight and creativity
You can sleep better and help you feel at your peak all through the day
Know your bedtime and stick to the same schedule Of all tips this is the most important Sticking to the same schedule means you sleep and wake up at the same time every day A regular rhythm helps sync your biological clock and perform bodily functions in a smoother manner Choose a bedtime when you feel tired naturally so as to avoid tossing and turning If you get enough sleep then you should be able to wake up without the sound of an alarm If you need an alarm to wake you up you need may need to sleep earlier
Exercise Do not scoff off the idea that exercise has nothing to do with sleep incorporating a daily
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workout regime into your schedule helps you feel less sleepy and more active during the night and sleep better at night Vigorous exercise results in better sleep but even light exercise to start with can helpPay attention to what you eat and drink If you go to bed when you are hungry or stuffed you will not sleep well Drinks that contain alcohol caffeine and nicotine deserve caution too The effects of caffeine and nicotine take hours to wear off Initially alcohol may put you to sleep but your sleep might be disrupted in the middle of the night
Create a restful environment To promote sound slumber you need to create a room thats ideal for sleeping Why do you think bats convene in caves during their sleep time So you need a quiet cool and dark environment For this you can use an eye mask to block light room darkening shades earplugs to block noise and comfortable temperature Additionally you need to avoid using your phone or other light emitting devices before bed and instead indulge in calm and soothing activities like taking a bath
Invest in a good mattress Have you ever wondered why you sleep better in a hotel room Yes the environment is relaxing but apart from that the quality of the bed affects sleep too You need a good mattressperiod Do not underestimate the value of a good quality mattress Your bed will not last forever as they are usually made to last 8 10 years So if your bed has bumps and lumps its time to consider shopping for a new bed You can try different bed sizes and dimensions by Mattress Insider to get the perfect bed Finding the right mattress can improve your quality of sleep in wondrous ways Of course the right mattress is subjective upgrade your bedding based on your personal preferences According to a study a mattress that is 28 days old reduced back stiffness by 59 shoulder pain by 60 back pain by 57 and improved quality of sleep by 60
Reduce irregular or long daytime siestas Irregular or long naps during the day can negatively affect your sleep On the other hand short power naps are beneficial Your internal clock tends to get confused when you sleep during the day which in turn affects sleep at night A study revealed that participants felt sleepier after taking naps during the day Another study reported that if you sleep for 30 minutes or less your brain functions are enhanced But if you are on the other end of the spectrum where you take daytime naps and sleep well at night then you have no worries in the world
Clear your mind and relax before bed A pre sleep routine that helps you relax and sleep is recommended Relaxing techniques just prior to going to bed not only improve sleep but also treat sleep disorders such as insomnia You can try any strategy that you like from reading a book to relaxing music to meditating to taking a hot shower and deep breathing You can even try different methods and adopt one which works well for you
Close our your day Two major factors that hinder your sleep are being preoccupied physically too much alcohol caffeine food etc or being mentally preoccupied your body is telling you to sleep but your mind has its own opinion Youve been there youre physically lying down in bed but your mind is constantly thinking of the presentation thats due the next day Instead of counting sheep you are mentally ticking things off from your to do list Its understandable turning off your brain after a stressful busy day is difficult A good bedtime routine helps but you also need something that will help you sleep faster and have a productive day once you wake up What helps is reviewing your day making a to do list for tasks to be completed and closing your day at a fixed time every day Just like how offices close at a certain time so should your brain
Wrapping up
Its your turn You deserve a good nights sleep and with this you have a blueprint on how to accomplish it Now you can fall asleep faster sleep better and wake up with all the energy in the world
Some techniques might be easier to include in your day and night schedule as compared to others Try and test and see what works and stick to it
Its time to put these techniques into practice and make sleep your top priority The first step is to go see your doctor or give Alaska Sleep Clinic a call
Improve Your Sleep Improve Your Life
