Sleep is one of the most important things to talk about when thinking about your overall health. It’s just as important as exercise and a balanced diet. Sleep is linked with productivity, cognitive function, and productivity. You need sleep to allow your body to recover and rejuvenate. Having trouble sleeping? Here are 5 ways to get better sleep:
1. Be consistent
Consistency is key when it comes to getting good sleep. If you go to bed and wake up at the same time every night, even on weekends, it ensures that you’re getting the same amount of hours every night which will regulate your sleep-wake cycle. It is recommended that adults get at least seven hours of sleep per night, while children need upwards of 9 hours a night. So, pick a seven-hour window that works for you and try to stick to it.
2. Be conscious of what you’re putting in your body, especially leading up to bedtime
The food and drinks you consume throughout the day can have an impact on your sleep, specifically in the hours leading up to you going to bed. Try your best not to go to bed stuffed or hungry. Drinking any liquids before bed may cause you to wake up in the middle of the night to go to the bathroom. You should definitely stay away from caffeine as it can cause you to stay awake or make your sleep less restful. The same goes for drinking alcohol. It might make you fall asleep quicker, but once those effects wear off, the lasting effects of alcohol can cause you to wake up in the middle of the night and can also make your sleep less restful.
3. Create your ideal sleep space
Try to make your bed a restful place. Try not to work or watch TV in your bed. Not only does this tell your brain that your bed isn’t just for sleeping, but blue light is also known to stimulate your brain and make it harder to sleep. Try dimming your lights a few hours before you’re ready for bed, as this should tell your body to start producing melatonin (a hormone your body produces that helps you sleep.) Try facing your clock away from you. Not only to take away light but also to keep you from worrying about the time it’s taking you to fall asleep.
4. Make your day productive
Try to stay awake throughout the day. Napping for longer than 20 minutes during the day may make it more difficult for you to fall asleep or stay asleep. Instead of napping, try going outside. Sunlight helps regulate your circadian rhythm, as your body learns to be awake when it’s light and sleep when it’s dark. Also, exercise can help you get more restful sleep as well as just benefit your overall health in general.
5. Rest your mind
Many times, the hardest part of getting good sleep is getting enough of it. This can be due to your mind racing and not allowing you to drift off. Many of the early tips help your body sleep, but none of them will be effective if your mind is keeping you awake. Try to write down things that are worrying before you go to sleep. Then, you can be assured that you’ll remember everything in the morning when you wake up.
If trouble sleeping becomes a nightly issue for you, it may be time to see your doctor. This way you can be sure there are no underlying reasons why you’re not sleeping well. If you have questions or would like to schedule an appointment, contact us today!
