When you aren’t sleeping well, it can have many adverse effects on your wellbeing. Lack of good sleep leads to both mental and physical problems. It can cause attention lapses, depression, slowed reactions, higher chances of obesity and type 2 diabetes, and high blood pressure. On the other hand, getting good sleep can improve your memory, your mood, and your health. It can’t be overstated how important sound sleep is. If you are feeling like you are having problems getting a full night’s rest, please follow these four easy tips.
The first step in getting a good night’s sleep is to prepare for it in the right way. Electronics such as phones and tablets give off unnatural blue light which can cause issues with sleep and throw off circadian rhythms. This messes up your sleep schedule. Don’t bring your phone or laptop to bed with you. Instead try reading a book before bed, meditating before you sleep, or listening to calming music from a stereo or portable sound machine, to block out distractions.
Additionally, be aware of what you are putting into your body before sleep. Try to avoid caffeine and alcohol before bed by about 4 hours. Caffeine can keep the body or mind awake even past your bedtime. On the same note, alcohol causes similar issues. While it can make you feel tired because it is a depressant, the quality of sleep you get when you are under the influence of alcohol is very poor. The best beverage to have before bed is a simple glass of water.
Exercise has been shown time and time again to help the body fall into a deep and relaxing sleep at night. According to doctors, even being active for as little as 30 minutes a day can make a huge difference in the quality of sleep you get at night. Exercise increases your slow wave sleep per night, which is the deep sleep your brain needs to restore itself. It also can regulate your mood, reduce stress and decompress your mind, which are all important processes to transition into sleep.
3. Get Comfy
What you sleep on can also make a huge difference in the quality of sleep you get. It could be a good investment to find out what kind of bed you need to get your best night’s sleep. There is a wide range of mattresses out there, ranging from memory foam top to inner-spring to hybrid models, which all range from the very firm to the extremely soft. Choosing the right mattress for you can make a major difference in the quality of sleep that you are getting.
Additionally take a look at where you are sleeping. Do you have distractions around you? Do your blankets make you too hot or leave you too cold? The ideal sleeping temperature ranges from 60-67 degrees fahrenheit. If you have problems sleeping too hot, take a hot shower before bed. As counter-intuitive as it sounds, when you are done, your cooling body temperature will signal your brain that it is time to sleep. If you can’t seem to get warm enough, try wearing compression socks to bed. This will help promote blood flow, decrease swelling and keep you warm enough to stop you from waking in the middle of night.
4. Get a Sleep Routine
Finally, having a good sleeping routine is one of the simplest ways to help you to have deeper sleep. Your sleep cycle runs on a circadian rhythm. When you don’t follow your natural sleep rhythm you can reduce the quality of the sleep you get at night. It is important to keep a steady schedule every night in order to train your brain into consistent sleep cycles. This not only means going to bed at the same time every night, but waking up at the same time every morning as well.
There is nothing else like waking up refreshed and well-rested, and by following these easy tips, you will find yourself sleeping like a baby.