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6 Tips On How To Sleep Better

By Edited Aug 2, 2016 2 0

It is important for each of us to get a good night’s sleep to ensure that we are operating at our optimum. This is even more important in modern society where we are placing increased demands on our body and have to be ready the next day to get up and start it all over again. Here are some tips to help you sleep better.

Would You Like To Sleep Like An Angel?

Sleeping Angel
Credit: Photo by eduardo fontanarrosa

1 - Sleeping Environment

The environment that you sleep in is very important in ensuring that you get a good night’s sleep and feel restful in the morning. This can be achieved with some minimal changes to the way that you live and the way that your bedroom is setup.

The bed is for sleep and sex.

The use of the bed for anything other than this messes with your mind and confuses it about when it is bed time and when it is time for other things that you do on your bed. Things such as watching TV and doing your work in bed can confuse the brain as to what you are there to do.

Reduce the light

Ensure that you have good curtains that block out any light that might enter from outside. Also ensure that you remove/cover (making sure that you don’t cause it to overheat) any electrical devices that give out light.

You can reduce the light with an eye shield that will allow you to still sleep in even a well light room.

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Create the right noise

The presence of the wrong types of noise can cause you to stay awake or cause you to wake during the night. Noises that need to be reduced or eliminated include traffic, TV or anything that has the potential to cause problems with your sleep.

You can either stop the noise with something like ear plugs or you can have some sleep inducing noise that is relaxing to help drown out the noise.

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2 - Sleep Pattern

To ensure that your body is able to get the maximum amount of sleep it requires a regular pattern of sleeping. This is not just the amount of sleep that you need but also the time that you go to sleep and the time that you awake.

The use of an alarm clock can have a negative effect on the quality of sleep that you have as it can interrupt your sleep mid cycle causing a reduction in sleep quality. Instead of using an alarm clock try to get into a regular pattern and then your body will wake it’s self at the same time each day.

Make sure that even though it is a weekend that you still follow the same sleeping pattern to ensure that you stay in the best possible pattern for sleeping.

If you do happen to stay out late for some reason ensure that you do not sleep in the next morning. Instead have a catnap in the early afternoon to catch up on the lost sleep. Be sure to make sure that you do not sleep so long as to interrupt your sleep that night.

Here Is Someone Sharing The Message!

Alarm Clocks Kill Dreams
Credit: Photo by murdelta

3 - Eating Habits

By taking care of what you eat and when you eat it, you can assist in getting a well-rested night and allow yourself to wake in the morning full of energy. It is best not to eat less than an hour before going to bed as this ensures that you don’t have the sudden burst of energy to contend with when you are trying to get to sleep

Don’t drink any caffeinated drinks after lunch as caffeine can have an effect on your body for several hours making it harder to sleep.

There are also certain foods to avoid such as sugar as excess consumption of sugar can have an effect on your sleeping patterns. Having a healthy diet that consists of all the essentials in balance will also help the body to recover better and aid in better sleeping.

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4 - Active Brain

Being stressed over something is almost guaranteed to make sleeping difficult so try to resolve any urgent issues before you go to sleep, if you can’t then have a note pad and pen next to your bed to ensure that you remember to do it the next day. This allows your brain to relax and not have to remember all the things that need fixing the next day. The note pad and pen idea is also helpful for those must do tomorrow tasks that come to mind as you are trying to go to sleep. By writing these ideas down you release your mind to relax and you will sleep better.

Try to remove any stress that is under your control in your life, this will ensure that you have a better sleep. If you are unable to remove the stress from your life try spending some time relaxing before going to bed.

Is This Going Through Your Mind At Night?

Active Brain
Credit: Image by Julian Partridge

5 - Bedtime Routine

By developing a routine that you follow before you go to bed you allow yourself to tell the brain to get ready for bead. You may remember as a child (perhaps you did this with your child) being bathed by your mother as a way of relaxing you ready for bed. The same thing applies to you now. You don’t need to have a bath but by even spending 10 minutes in a low light room before going to bed allows your body to start producing the sleep hormone called melatonin. Other things that you could do is to read a book by candle light (try to avoid back light hand held readers like iPads as they do not allow for the production of melatonin due to the light produced). Whatever it is that you decide to do make sure that you do it every night the same.

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6 - Keep Active

Exercise is a good way of ensuring that you get a good night’s sleep. By doing exercise especially high cardiac exercise you burn of the excess energy that your body is caring. This ensures that your body will get the sleep that it needs to make the repairs that the activity causes (the strengthening of muscle requires small tears in the muscle to grow stronger).

Get Your Fitness Like This Lady

Fitness
Credit: Photo by Oleg Klementiev

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Exercise is a good way of ensuring that you get a good night’s sleep. By doing exercise especially high cardiac exercise you burn of the excess energy that your body is caring. This ensures that your body will get the sleep that it needs to make the repairs that the activity causes (the strengthening of muscle requires small tears in the muscle to grow stronger).

What Are Your Tips On How To Sleep Better? Please Share Below

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Bibliography

  1. "Healthy Sleep Tips." National Sleep Foundation. 5/03/2014 <Web >
  2. "How To Sleep Better." HelpGuide.org. 5/03/2014 <Web >
  3. "How To Sleep Better." Wiki How. 5/03/2014 <Web >

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