A good night's sleep is an important part of a healthy lifestyle. But it's not just about how many hours you get, but the actual quality of sleep matters, too. After all, 8 hours of tossing and turning won't do you any good!
When you're asleep, your body and mind repair and rejuvenate themselves. The big question is: how do you get a good night's sleep? Follow these tips for a good night's sleep!
1Exercise During The Day
When you exercise during the day, your body craves rest at night. In turn, you'll fall asleep faster. Then, you spend more time in the deeper, most restful stage of sleep.
2Try To Eat Earlier
After you eat, your body kicks its metabolism into high gear to process and break down the food. When you eat late, your body is still converting food into energy at bedtime. With all that energy, it's no wonder you can't get a good night sleep!
3Have A Consistent Schedule
You can follow a consistent schedule where you wind down and get to bed at a certain time every night. That way, your body will learn to automatically prepare for the event each night. Doing so will result in a better night's rest.
4Get Some Sun
When sunlight creates melatonin in your body, this sets your internal clock. To keep your internal clock set to the right time, be sure you get enough sunlight. You can also put a natural spectrum light bulb, where you spend most of your day.
5Turn Out The Lights
Sleep in a dark room, preferably pitch-black. The light entering the room can either affect your sleep patterns. It may also make your body think it's bright outside and simulate a sunrise, which is more likely to wake you up.
6Don't Watch TV In Bed
If you watch TV in bed, you might be stimulating your mind instead of relaxing it. Most TV shows gear toward engaging and stimulating viewers, not putting them to sleep. Many studies have shown that even just having a TV in your room can disturb your sleep patterns, even if it's turned off because you associate your bedroom with stimulating activity.
Replace your TV with a noise machine. It's preferable to have one with white noise or the sound of crashing waves. These sounds can block out other auditory distractions and lull you to sleep with its constant droning sounds.
7Read A Book
Giving your mind time to unwind can be a useful tool to get a better night's sleep. By reading a book, you remove yourself from your current situation. This allows your mind a temporary escape into another world, which can relax you and reduce stress.
8Avoid Taking Naps
There's another whole trick to getting a better night's sleep. That is to be tired when it's time to go to bed. If you take a nap during the day, when you're ready to go to bed, your body and mind may not think its need to rest.
If you need a nap, keep it to 20 minutes or less. Naps also reset your biological clock. As a result, naps can force you into thinking day is a night.
9Have A Journal
Writing down your thoughts can improve your sleep greatly. By getting things out of your mind, you can keep from mentally re-living the day. It also enables you to plan all the things you need to do tomorrow.
Keep a note pad beside your bed. If you wake up and remember something, write it down, and get back to sleep. Record what you remember instead of worrying about it (or forgetting it) by the next morning.
10Keep The Bedroom For Sleeping
Are you constantly doing work or watching TV in bed? If so, your mind may find it difficult to associate sleep with your bed. Keep it simple and use the bed for what it's meant for.
If you follow just a few of these simple tips for two weeks straight, you'll notice a huge difference. You deserve to wake up feeling refreshed and well rested! Knowing these 10 tips to help you sleep better at night will keep you from going astray. When you understand these tips and tricks to get a good night's sleep, you'll be able to sleep a little easier.
Jackie Wing is an Alaska native who enjoys snowboarding more than is probably socially acceptable. She lives in Anchorage with her two dogs Reese and Peanut or as she likes to call them Thing 1 and Thing 2.