Sleep is by far one of those things that everyone could get more of. Especially when you have a busy work life or you parent little rascals. Burning the candle at both ends often isn’t intentional, and you can find that you can end up running on empty. However, getting more sleep is the answer, and it can do all sorts of things to your lifestyle like give you more energy, help you concentrate or be more alert. But how can you get more of it? Often a change in your routine and habits is the answer. I wanted to share with you some of the ways you can do it.
First of all, are you really comfortable in your bed? The truth is, if you don’t have a decent mattress or pillow then you could be hindering your chances of getting a decent night’s sleep. There is a more serious side to not being comfortable in your bed when falling asleep in an uncomfortable position. It can cause numbness in your arm or numbness in face that comes and goes. Thankfully, if you take the time to research the type of mattress and pillow that is comfortable for you, you can reduce your chances of this happening.
You also need to think about the environment. Did you know that your body temperature needs to come down by at least 1c to fall asleep? A hot room is only going to make you feel uncomfortable so cool the temperature down and use covers to keep you warm. This alone will help reduce your body temperature and allow you to gently fall into a natural sleep.
Change Your Bedtime Routine
We implement bedtime routines for children but what about you? A bedtime routine is actually a great way to ensure that you get the best possible night’s sleep. It is as simple as knowing when you want to sleep and preparing your body for it. A great way to do this is preparing for sleep. Relax and unwind in a warm bath or read a good book. Get comfortable, ready for bed, and enjoy a warm drink.
Cut Out Some of the Bad Things That Keep You Awake
If you are serious about getting a good night’s sleep, you will have to have some self-discipline. That includes things that stimulate your mind. You may think that relaxing in front of the TV is going to be good for you, but actually, your mind is still working and the light on the TV is going to stimulate your brain. The same can be said for things like an iPad or your smartphone. Many people browse their phones before bed, checking their social media or emails, but this isn’t going to be good for you in terms of relaxing your mind.
Other things to consider avoiding before bed would be drinks that contain alcohol or caffeine. While you may think that a nightcap is good to relax you, it won’t do you any favors in the evening. It may send you to sleep, but the alcohol doesn’t leave your system and therefore can wake you in the night, causing you to have a less than restful night’s sleep. It also goes without much being said that Caffeine can keep you awake. Knix caffeinated sodas right before bed.
Careful What You Eat at Night
It may be really tempting to eat a big meal at night. After all, it seems to be the ideal time when you can really enjoy the food you are eating. But a heavy meal can actually really affect your sleep. Eating too much at night does not allow your digestive system to digest the food sufficiently, which means that when you lie down at night it can sit heavy on your stomach. This isn’t good in terms of weight and it can also cause you to struggle with things like a stomach ache. The best advice would be to eat heavier meals in the morning or at lunchtime, to allow your body time to digest properly and work efficiently.
Sleep is just one of those things that we can take for granted sometimes. But not getting enough or good quality sleep can be detrimental to your health, both physically and mentally. It is just another aspect of looking after yourself and it could certainly benefit you in many different ways. I hope that these tips help you to get better sleep in the future.
featured image: https://pixabay.com/en/woman-girl-bella-read-sleep-2197947/
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