When I was having problems sleeping I found out just how important having the ability to sleep really is for a wholesome lifestyle. I also found out that it is not just about how many hours you get, but the true quality of sleep issues, too. After all, in case you lay in bed tossing and turning for 8 hours it will not do you much good!
When you are asleep, your body and mind get the chance to repair and rejuvenate, which they should do daily. So getting a good night’s sleep is not just convenient, it is downright important. The big question a lot of people have is “How do I get a good night’s sleep?”
Tips for a Good Night’s Sleep
Well I’m glad you asked. I scribbled out 10 tips that have worked for me and which you can use to get the rest your body and mind need nightly.
Exercise a bit every day
When you exercise during the day it causes your body to tire. When your body gets tired it requires rest at night. This will let you fall asleep faster and spend more time in the deeper, most relaxed levels of sleep.
Eat earlier in the day
To be able to process and break down the food you eat, your body’s metabolism should kick into high gear. When you eat , your body remains converting food into energy when you are trying to unwind and go to sleep. With your body producing all of that energy, it is no wonder you can not get a good night sleep!
Follow a nightly schedule
By following a consistent schedule each evening in which you take some time to wind down and get to bed at a certain time, you teach your body to automatically prepare for sleep. This leads to a better and more restful night’s rest.
Go out and get some sunlight
Your circadian or internal clock is set when sunlight starts to make melatonin in your body. So as to keep your inner clock set to the perfect time, be sure that you get enough sunlight. If going outside isn’t possible, use a natural spectrum light bulb in the area in which you spend the majority of your day.
When you go to bed turn out the lights
Sleep in a dark room, the darker the better. The top is a pitch black room. When light enters your room it may either affect your sleep patterns or create your body think it’s bright outside. This can simulate a sunrise on your brain, which makes it more likely that you wake up.
Don’t watch tv at night
If you watch TV in bed, there is a great likelihood that you’re stimulating your mind rather than relaxing it. Most shows on TV are geared toward stimulating and engaging audiences, not putting them to sleep.
In actuality, its best just eliminate the TV out of your room entirely. Many studies have demonstrated that just having a TV in your area can disturb your sleep patterns, even if it’s turned off. This is because your mind associates your bedroom with a stimulating action.
A fantastic substitute for your TV is a sound machine. The best are those with white noise or crashing waves sounds which block out other sensory consequences. These can quickly lull one to sleep with their continuous droning sounds.
Read a relaxing book
This may give your brain time to unwind and is often a helpful tool to getting a better night’s sleep. When you read a book, you’re removing yourself from your present situation. This permits your mind a temporary escape into a different world, which may relax you and lower your stress. Just remember not to read novels which are too stimulating or that you “just can not put down”.
Avoid daytime naps
If you rest during the day and you can not sleep at night this may just be why you can not sleep at night. The entire trick for a better night’s sleep is to be tired when it is time to go to bed. If you take a rest during the day, once you’re ready to go to bed, your mind may not think you will need the rest. Naps also reset your biological clock and can induce you into believing day is night.
Having said that I need to admit I rest almost daily. The trick is that in case you want to have the ability to sleep at night, keep your naps to 20 minutes or less.
Keep a journal
Writing down your ideas can improve your sleep considerably. By getting things from your mind and on to paper, you can keep from emotionally re-living your day. Also, write down your to-do’s and program for another day the night before. This will save you from trying to recall all the things you will need to do tomorrow in mind.
If you’re one of these people that thoughts pop into your head at night, keep a note pad beside your bed. If you awake in the middle of the night and remember something that you can write it down and forget about it. This will let you return to sleep instead of fretting about it, or denying it, by the following morning.
Remember that the bedroom is for sleeping
If you always do work or watch TV in bed, your mind might find it tough to associate sleep with your bed. Keep it simple and use the bed for what it is intended for, sleeping.
Wake Up Well Rested
If you follow only a few of these easy suggestions for a few weeks straight, I’m positive that you will notice a massive difference in your sleep. After all, you deserve to wake up feeling well rested and refreshed!