Brain research shows that sleep is crucial for our health and even our longevity. But how can we get a good night sleep when there are so many things in our lives that distract us?
The following tips will help anyone who wants to get a good night of sleep.
1. Keep Bed-Time Sacred
One of the most important things you can do is to make sure that you go to bed at the exact same time every single night, and that includes weekdays, and weeknights. When you keep bed-time sacred, you train your body to fall asleep at the same time every night.
2. Don’t Watch TV Before Bed
It’s really such a tempting thing to do – to watch TV in bed right before you fall asleep. But the problem is that when you do watch TV that late into the night, it’s harder for your brain to relax and allow you to fall asleep. But if you really enjoy it, then watch it up until a half an hour to an hour before you turn in for the night.
3. Don’t Drink Too Much Water
If you drink too much water right before bed, your body will awaken you in order to relieve yourself. It’s better to stay plenty hydrated all through the day, but avoid drinking a lot of water right before bed. Everyone is different and you’ll need to figure out what is best for you.
Bed time is a great time to read, especially if it is something comforting, or inspiring. Reading your favorite Stephen King novel may not be a great idea, however! When you make it a habit to read in bed before sleeping, your body will get the signal that it’s time to wind down and relax. And if you wake up in the middle of the night, reading can help you to get back to sleep.
5. Avoid Caffeine Late in the Day
You may feel the need for an extra rush of energy late in the day, but you run the risk of it interfering with your sleep. Everyone is different, and everyone expels caffeine at a different rate than others. For the most part, most of caffeine is cleared from the body within 3 to 5 hours. However, it can take a full day or two for it to be completely washed out of your system.
If you want to sleep well, make sure to avoid coffee or energy drinks late the day.
6. Keep It Cool
An interesting fact is that the temperature of the room you sleep in can affect your ability to sleep even more so than noise. If you are at all too warm when you sleep, your body will wake you up, and there’s nothing worse than waking up in a pool of sweat. Instead, turn the air conditioner down a little bit more than normal, get under a comfy, cozy blanket, and snooze the night away.
7. Avoid Alcohol
Alcohol is a depressant, and it will make you feel sleepy, but once your liver deals with it, you’ll wake up. The problem with alcohol is that it reduces rapid eye movement (REM) sleep, and REM sleep is the time when your body restores itself.
8. Get a Comfortable Bed & Pillow
This just makes common sense. If your bed is too soft or too hard, you’re not going to sleep well. Also, if your bed is worn out and sags, you won’t have the support you need to get a good night’s sleep. Even your pillow can help or hurt. You don’t want to get a pillow that causes strain on your neck in any way.
9. Take a Shower Right Before Bed
When you take a shower right before bed, you will feel refreshed and ready for bed. Plus, it will warm your muscles up and allow you to sleep better.
10. Reduce Noise and Light
Too much noise will make it hard to sleep. Ear-plugs are a way to keep the noise out.
Also, too much light will make your brain believe that it’s still daylight. So, reduce the amount of light in your room.
11. Clear Your Thoughts
If you go to bed worried about anything, it can keep you awake. How do you stop the worry?
Try writing down all of the problems that you are worried about, and then how you’re going to solve them.
12. Use Soothing Music
Another thing you can do is to play soothing music in the background. This can really help to drown out any distracting noise. But make sure that the music you listen to is not too stimulating, or else it will keep you up instead of help you sleep.
13. Reduce Long Naps During the Day
Naps during the day can be a great way to rejuvenate your body, but if they are too long, you won’t be tired enough to sleep well at night.
According to the experts, a 10 to 20 minute power nap is best.
14. Develop a Sleep Ritual
A ritual simply means doing the exact same thing in the exact same order at the same specific time. When you develop a sleep ritual, you tell your mind and your body that you’re going to wind down now and go to sleep.
The side benefit is that once you develop your ritual, you won’t even have to think about the steps over time – it will become a healthy habit.
15. List Things You Appreciate
One of the best Law of Attraction things you can do just before bed is to either write down, speak, or just think about everything that you appreciate. It doesn’t have to be anything big at all. What’s most important is the feeling of appreciation that you manifest. You could simply appreciate your bed, your pillow, or having a roof over your head. You could appreciate the heater, the air conditioner, or just the hum of a fan – anything really – as long as you truly do feel the feeling of appreciation. It could be your spouse, your children, your home, your friends. When you activate the vibration of appreciation, you will sleep well and also have better dreams.
Sleep is very important to your overall health. By following these tips, you’ll be sleeping like a baby in no time.
- Go to bed at the same time every night.
- Do not watch TV before bed
- Don’t drink too much water
- Avoid Caffeine late in the day
- Keep temperature cool. A room that is too warm is even worse than too much noise. Keep it cool.
- Avoid alcohol
- Get a comfortable bed and pillow between legs.
- Take a shower
- Reduce noise and light.
- Clear your thoughts. Write down what you are worried about and how to solve them.
- Use soothing music
- Reduce long naps during the day.
- Develop a Ritual