6 Tips to Help You Have a Healthier,
More Restful Night's Sleep
By Mikkie Mills
Over 45% of Americans claim that a poor night's sleep has been impacting their daily routine at least once a week. Many people struggle to either get the correct amount of sleep or high-quality sleep and it leaves them feeling drowsy and tired throughout the day. There are a number of different ways to ensure that you are getting the best possible sleep each night, which will leave you to feel more rested when you wake up each day.
- Set a Consistent Sleep Schedule
One of the simplest ways to ensure that you get a better night's sleep is to set a strict sleep schedule. This means going to bed at the same time each night, and waking up at the same time each morning. If you go to bed at 9 p.m. one evening, and then 11 p.m. the next, your body will not be able to know when you normally go to sleep. You will fall asleep much more quickly if you go to bed at the same time each night.
- Control Lighting
Light can easily disrupt a person's sleep, and it can prevent them from falling asleep as well. Be sure to limit the amount of light that is in your room when you are falling asleep, ideally having your room completely dark. It is also a good idea to have your blinds closed to make sure that when the sun begins to shine through your window, that it doesn't wake you up before your alarm.
Exercising routinely has been shown to not only improve the quality of your sleep, but it also will assist you in being able to sleep for longer periods of time. It is important to exercise at the right time because after exercising, your mind will be stimulated. Make sure to exercise in the morning or afternoon, not right before you want to fall asleep.
- Beware of What You Eat
Certain foods contain a large amount of sugar and caffeine in them, which also can act as a stimulant and will keep you awake if they are consumed before bed. If you feel hungry before bed, eat a small amount of food that provides nutritional value. One of the best ways to allow your body to recover from working out is to eat casein protein which assists in muscle recovery. Eating this type of protein before you eat will help your body muscles to recover as you sleep.
- Be Careful With Naps
If you feel that you must nap, limit your nap to less than 30 minutes. Long naps during the day can actually leave you feeling more tired after you wake up from them because you begin to enter your deep sleep cycle and wake up before it is complete. Naps can also cause it to be much more difficult to fall asleep at night when you attempt to go to bed. If you are extremely tired, limit your nap to less than 30 minutes.
- Unwind Before Bed
If you deal with a lot of stress throughout the day, find a way to get your mind off it before you go to sleep. Some people will read for 15-30 minutes before bed, some listen to music, and others will count sheep but whatever you do, find a way to unwind and clear your thoughts before you try to go to sleep. It is also important to avoid bright screens such as your phone or the T.V. before going to bed. It is recommended that you don't view screens within an hour of when you plan to go to bed. Light actually suppresses melatonin from being released into your body, which is responsible for helping you to fall asleep.
If you feel that you aren't getting a restful night of sleep, there are many different things that you can try to improve your sleep. Try applying the six listed tips above and notice the difference. Want more? Check out these 7 effective bedtime habits.