Sleep is such an important part of having healthy, happy lives, but there always seems to be something that stands in the way of good sleep. Here are ten tips for a better night’s rest:
1. Keep your bedroom a place you sleep only. Your mind needs to be able to relax and turn off at night. One of the best ways to do that is to teach it that in the bedroom it sleeps. Studies have shown that people who eat, watch television, work, etc. in their room often find it difficult to sleep. Your bedroom should be used for sleeping, and other activities should be restricted to the areas in your house designated for them.
2. Get up and go to bed at the same time every day. Your body is going to respond to habits and routine. If you want to make it easier to get a good night’s sleep, then get your body into the habit of going to bed and rising at a certain time each day. The best sleep comes between 10 pm and 4 am, so make sure you are asleep during those hours. Your body will get in a natural rest and wake cycle if you allow it to.
3. Avoid stimulants in the evening. Caffeine, alcohol, sugar etc. all keep you awake because they are stimulants. If you want a good night’s sleep, you need to try to avoid eating or drinking anything that is a stimulant after about four o clock in the afternoon. If you can do this, your body will naturally wind down and be ready for rest when your head hits the pillow.
4. Get a comfortable mattress and pillow. You can help yourself sleep better by providing your body with a comfortable and supportive mattress and pillow. If you have ever slept on an uncomfortable bed, you know it can keep you awake. Be selective about your sleep gear, it can make a big difference in how well you rest.
5. Make bedroom cool, dark, and comfortable. Your body responds well to cooler temperatures when you sleep because your body heat naturally rises, which is one of the reasons some people suggest a warm bath before bed to help you ease into sleep better. Just remember, dark is a natural condition of sleep.
6. Exercise. If you exercise during the day, but at least an hour before bedtime, your body will feel naturally inclined to rest and deeper, better sleep in the evenings. So, get some exercise in daily, about 30 minutes will do you a world of good.
7. Don’t eat a lot before bed. If you do, your body will be working hard to digest the food, and this can keep you awake. In addition, it can lead to indigestion and other problems that keep you awake. Stop eating about an hour before you go to bed.
8. Avoid napping. Napping during the day can throw off your sleep, and steal hours from your night time sleep.
9. Don’t try and force sleep. Go to bed, if you don’t fall asleep, get up. Do something for a little while, and then try going back to sleep. If you lay there trying to force it, your sleep will not be as good.
10. Start to relax an hour or so before bed. Give your body time to wind down and get in bed time mode. Consider a bedtime routine to help ease yourself to sleep.