How To Get A Better Nights Rest
Sleep is a vital part of your total health, yet most people have trouble getting enough sleep. They either have trouble falling asleep, don’t fall into a deep sleep, or they may end up waking up in the middle of the night. If this sounds like your situation, you may feel frustrated. Yet, there are some simple lifestyle changes you can make to help you get a better night’s sleep.
Eliminate Stimulants Late in the Day
Many people reach for that cup of coffee or bottle of soda without giving it a second thought. It just becomes a normal part of your routine, but, if you’re drinking caffeinated beverages or taking other stimulants throughout your day, this is going to affect your ability to sleep. By early afternoon, you should be switching over to decaffeinated coffee and other caffeine-free drinks. This will give your body the time it needs to flush the caffeine out of your system.
Take Time to Relax
Most people engage in work and other productive activities right up until bedtime, but this is not conducive to rest. Preparing for bed should be a ritual that begins at least one hour before you actually lay down to sleep. First, shut off all electronic devices. The blue light these screens give off can disrupt the brain’s ability to regulate the hormones responsible for inducing sleep. Instead, meditate, take a warm bath, or read. Alternatively, engage in any activity that relaxes you and prepares you for rest.
Is It Time for New Bedding?
You may not realize this, but the quality of your bedding plays a large part in your ability to get quality sleep. If your mattress is old or has become uncomfortable, it may be time to buy a new mattress. You should also consider replacing your bed sheets, blankets, and comforter with more soothing materials. Don’t be afraid to splurge on high quality bedding.
Get in Your 30 Minutes of Exercise
There are many health benefits to getting at least 30 minutes of moderate to high intensity physical activity each day. In addition to the physical benefits, fitting this exercise into your daily routine will also relieve stress and expend energy. People who exercise during the day sleep better at night.
Eliminate Nighttime Distractions
Sometimes, atmosphere plays a large part in our ability to sleep. Light can get into your bedroom, even when you have the shades drawn or the curtains closed. If this is a problem for you, wearing a face mask can help you eliminate this distraction. If the sounds of traffic and other noises are keeping you awake, wearing ear plugs to bed is advisable. When you eliminate these distractions, you’ll be better able to relax in bed.
It may take time to find the activities and rituals that will help you relax and prepare for a night of quality sleep. If you have tried these suggestions and have implemented other lifestyle changes with no positive results, it may be time to visit your doctor. He may be able to find the cause of your inability to sleep and may be able to prescribe medication to help you get the sleep you need.