Getting a great nights sleep is important to help your body restore and rejuvenate itself. But its not always easy to get the rest you need. Many people have trouble falling and staying asleep. Here are several tips to setting yourself up for your best night of rest. Getting a great nights sleep is important to help your body restore and rejuvenate itself. But its not always easy to get the rest you need. Many people have trouble falling and staying asleep.
Here are several tips to setting yourself up for your best night of rest:
1. Set a regular schedule: Go to bed at the same time every night. Its best to keep this routine even on the weekends, if possible. Pick a time that you would naturally feel tired and allows for at least 7 hours of sleep. Its also crucial to get up at the same time each day. Yes, even on the weekends. Sticking to this schedule will help regulate your bodys internal clock and allow you to get a better, more restful sleep.
2. Set up your room for sleep: Dark, cool and quiet are the keys to making your bedroom sleep ready. Make sure you have light blocking curtains and cover all those little lights that maybe emit light with a square of dark tape. Even the smallest amount of light from device chargers, a cable box and other things can impact your sleep. The perfect temperature for sleep is around 65 degrees. In the winter it might be a temptation to climb into a warm bed with cozy blankets but dont overdo it - being too hot will backfire on you. If you live where there is noise (like a city or have loud neighbors) think about drowning out that noise with earplugs or your own white noise such as a fan or a sound machine that lets you play soothing sounds.
3. Make your bed a sleep-only zone: Reserve your bed for sleeping and sex only. Its not your office or a place to watch TV. It also helps to make your bed as comfy as possible. Experiment with different types and sizes of pillows. Buy all cotton, breathable sheets. Make it an inviting environment that encourages relaxation and sleep.
4. Disconnect and relax
: Dont be tempted to watch some TV to fall asleep. Thats actually counter productive. The light of the TV suppresses melatonin production and keeps you awake. Instead read a book or practice relaxation breathing exercises to put yourself in a state of relaxation. If you need a little extra help producing melatonin check out our pure vitamins that increase melatonin
. Also put down those devices (the tablet, laptop or your cell phone). They stimulate your mind and discourage falling asleep. In fact, dont use your cell phone as an alarm to wake up..Put it in another room and go with the old fashioned alarm clock.
5. Watch what you eat and drink: Try make your dinnertime meal a little earlier in the evening. It will also help you sleep if you avoid rich, heavy, fatty and acidic foods. Your body will be working too hard to digest those foods to let you get the great sleep you need. Also, dont eat a big meal or snack at least 3 hours before bed. And while some people think alcohol will help them fall asleep. A nightcap often makes you wake up in the middle of the night. Cutting down on caffeine throughout the day can also help. Curb caffeine consumption in the afternoon as caffeine can affect your body up to 12 hours after drinking it.