How you feel during the day is impacted by how well you sleep. Most adults require about 8 hours of sleep to function at our best, but this may vary slightly from person to person. The key to good sleep is to experiment and find what works best for you and your body.
The following tips will help you get the best sleep possible and help ensure you are full of energy all day.
The following tips will help you get the best sleep possible and help ensure you are full of energy all day.
1) Follow A Routine
Go to bed at the same time every night and wake up at the same time every morning, including weekends. This will help regulate your sleep and get your body accustomed to a schedule. If your body is getting enough sleep you should be able to wake up without an alarm. Yes you read that correctly, no alarm jolting you awake.
2) Turn Off The Television
Many people use the television to help them fall asleep each night. The light from the television interrupts important melatonin production during sleep, and the television can actually simulate your mind instead of helping you relax. If you need sound to fall asleep, music or white noise is a better option than having your favorite Chuck Norris movie playing in the background.
3) The Darker, The Better
Invest in some blackout curtains to help keep out as much light as possible. Just as with the television, light inhibits your body’s production of melatonin and makes it harder to sleep. Plus is prevents creepy neighbors from looking in your window.
4) Get Comfortable
The right mattress and pillow is critical in getting good sleep and ensuring you wake up without any kinks or aches. Experiment with different types of mattress and pillow support to see what works best for your body. You spend 8 hours out of every day in bed, so it is worth the time and money to have a quality mattress. If that means you have to test out every options at the mattress store 5 times in a row then do it. The mattress salesperson might hate you, but your body will thank you for it.
5) Keep It Cool
The temperature of your bedroom can impact your quality of sleep. Most people sleep best in a slightly cool room. Consider using a fan if needed, which can also create white noise, or getting a cooling pillow to help regulate your body temperature. Nobody wants to wake up a sweaty mess anyway.
6) No Caffeine After Lunch
I know, you just sneered at the screen when you read that. But that cup of coffee that you will not let anyone pry from your hands could be the cause of your sleep problems. Caffeine can cause sleep problems up to twelve hours after consuming it. Eliminate any caffeine consumption after mid-day (stop shaking...you can do it!)
7) Quit Smoking
One of the MANY reasons you should not smoke is that nicotine is a stimulant, similar to caffeine, which can keep you awake and make it hard to fall asleep. So throw out the smokes and see how quickly your sleep improves. And your smell, because we all know cigarettes are stinky.
8) Skip The Alcohol
Drinking alcohol before bed may help you fall asleep faster, but it will also increase the likelihood that you will wake up in the middle of the night. Try to avoid drinking alcohol within a few hours of going to bed - and no that doesn't mean you get to drink at noon ;-)
9) Avoid Big Meals Before Bed
Avoid eating heavy meals within two hours of going to bed. Larger meals require a lot of work for your body to digest and this can keep you up. Nobody wants to try to drift off the sleep to the rumbling of an overly full stomach.
10) Exercise Regularly
One of the many benefits of regular exercise is deeper and more restful sleep. As little as 20 minutes a day can make a large impact on both your sleep at night and your energy during the day. And your butt will look great! Sounds like an all-around win to me.
Go to bed at the same time every night and wake up at the same time every morning, including weekends. This will help regulate your sleep and get your body accustomed to a schedule. If your body is getting enough sleep you should be able to wake up without an alarm. Yes you read that correctly, no alarm jolting you awake.
2) Turn Off The Television
Many people use the television to help them fall asleep each night. The light from the television interrupts important melatonin production during sleep, and the television can actually simulate your mind instead of helping you relax. If you need sound to fall asleep, music or white noise is a better option than having your favorite Chuck Norris movie playing in the background.
3) The Darker, The Better
Invest in some blackout curtains to help keep out as much light as possible. Just as with the television, light inhibits your body’s production of melatonin and makes it harder to sleep. Plus is prevents creepy neighbors from looking in your window.
4) Get Comfortable
The right mattress and pillow is critical in getting good sleep and ensuring you wake up without any kinks or aches. Experiment with different types of mattress and pillow support to see what works best for your body. You spend 8 hours out of every day in bed, so it is worth the time and money to have a quality mattress. If that means you have to test out every options at the mattress store 5 times in a row then do it. The mattress salesperson might hate you, but your body will thank you for it.
5) Keep It Cool
The temperature of your bedroom can impact your quality of sleep. Most people sleep best in a slightly cool room. Consider using a fan if needed, which can also create white noise, or getting a cooling pillow to help regulate your body temperature. Nobody wants to wake up a sweaty mess anyway.
6) No Caffeine After Lunch
I know, you just sneered at the screen when you read that. But that cup of coffee that you will not let anyone pry from your hands could be the cause of your sleep problems. Caffeine can cause sleep problems up to twelve hours after consuming it. Eliminate any caffeine consumption after mid-day (stop shaking...you can do it!)
7) Quit Smoking
One of the MANY reasons you should not smoke is that nicotine is a stimulant, similar to caffeine, which can keep you awake and make it hard to fall asleep. So throw out the smokes and see how quickly your sleep improves. And your smell, because we all know cigarettes are stinky.
8) Skip The Alcohol
Drinking alcohol before bed may help you fall asleep faster, but it will also increase the likelihood that you will wake up in the middle of the night. Try to avoid drinking alcohol within a few hours of going to bed - and no that doesn't mean you get to drink at noon ;-)
9) Avoid Big Meals Before Bed
Avoid eating heavy meals within two hours of going to bed. Larger meals require a lot of work for your body to digest and this can keep you up. Nobody wants to try to drift off the sleep to the rumbling of an overly full stomach.
10) Exercise Regularly
One of the many benefits of regular exercise is deeper and more restful sleep. As little as 20 minutes a day can make a large impact on both your sleep at night and your energy during the day. And your butt will look great! Sounds like an all-around win to me.
RSS Feed
