Your eyes open and you remember that last night you tossed and turned over and over again. You roll out of bed feeling a little rough around the edges. By the time you leave the house you still have not fully woken up. Today will be a long day. Sound familiar?
So many of us experience sleep disturbances that keep us from a restful night’s sleep. Think about what is stopping you from sleeping well. Maybe you were too hot or too cold under the covers. Perhaps your partner kept pulling the blanket away. Maybe you had a stressful day and could not shut your mind off.
The good news is you can do something about it. Start to sleep better starting tonight!
1: Sleep better…keep a sleep schedule
Try and go to bed at the same time everyday. Doing so promotes a healthy sleep cycle meaning you will nod off quicker when your head hits the pillow. If you find that you have not fallen asleep with in 15 minutes get up and do something else (reading is a great idea) until you feel tired.
2: Sleep better…watch what you guzzle!
Skip the late night bowl of cereal but make sure you don’t go to bed feeling with hunger pangs! Feeling full or hungry can stop you from falling asleep. We all know caffeine is also big no no before bed and try to skip the cigarette until morning as nicotine is a stimulant.
3: Sleep better…find your zen before bed!
Relaxing before bed can help make sure that when your eyes shut they don’t open again until morning. Try reading a book, taking a bath, or listening to some mellow tunes before you hit the hay. Also try leaving your Smartphone outside the bedroom and keep the TV in the lounge. Electronics can seriously over stimulate your circuits before bed!
4: Sleep better…stay comfy
Your bedroom is called a bedroom for a reason. That is where you bed is. That you sleep in. So treat the room like your own personal sleep control center. Make it dark, keep it cool, and have things on hand that might help you block out noise – earplugs and/or fans work well. Make sure that if you share the bed there is enough room and think about giving your pet their own beds! Speaking of beds, don’t neglect your bedding either. You want to use what works for you but temperature regulating mattress pads, cooling sheets, and cooling pillows can help keep your body closer to its thermal neutral zone. The close to that zone you are the more likely you are to sleep like a baby!
5: Sleep better…limit the snoozing
If you follow these tips hopefully you won’t need to nap at all, but if you must, keep them short – 30 mins max. Also the closer to bed time you nap, the harder it will be to fall asleep for the night.
6: Sleep better…get some exercise
Regular exercise can help you to fall asleep faster and enjoy deeper sleep. But don’t hit the treadmill too late in the evening or you will be too pumped up to fall asleep when you go to bed!
7: Sleep better…stay calm
Stress is the enemy of sleep. If you can’t shut your mind off, your sleep will suffer. Try creating balance in your life to manage stress – take breaks, set goals, and get organized. Don’t stay up thinking about an issue, write it down before bed and tackle it the next day!
So what are you waiting for? Follow these seven steps and start to sleep better tonight!
Source: Mayo Clinic