You know that feeling of waking up refreshed and ready for the day? Maybe you have felt this way on occasion? You have probably also felt the strains of having not slept for long enough, or worse, having trouble getting to sleep at all. Nothing leaves you feeling more depleted and hopeless than a desperate lack of rest. For those of you who struggle, here are 6 ways to get a better nights sleep:
Go To Bed Earlier
If you don’t feel like you are getting enough sleep, then maybe a good starting point is going to bed earlier; even if you don’t feel like it. You could be a bit of a night time person and this is all well and good, unless you have work to get up to; then you may have to suck it up and get in bed early, just to give yourself time to drift off and still catch a good amount. It can help to stick to a schedule. Going to bed at a similar time everyday can help your brain to trigger tired feelings at bedtime.
Don’t Eat Before Bed
You should be leaving at least a two hour gap before bed without eating. Going to bed whilst still digesting will disrupt the quality of your rest, as your body will have to struggle through the digestion period in your sleep. Eating only a small meal in the evening can help you get a better nights sleep for the same reason.
Exercise In The Day
If you exercise a decent amount in the day your body will be tired and your muscles in need of repair. You will feel physically restful at night because of this, and your body will have less trouble relaxing into sleep. You shouldn’t exercise too much just before bed; this can stimulate endorphin release making it more difficult to sleep. You should instead exercise in the morning or afternoon.
Avoid Caffeine, Sugar, And Alcohol
All of these substances detriment the quality of your sleep. Caffeine is a stimulant and should be avoided for many hours before bed. If you take this for granted you will lie awake wondering why on Earth you feel so hyper. Sugar has a similar effect, and causes a rush of energy. Alcohol is a depressant, so whilst it may not stop you from getting to sleep, it will effect the quality of your sleep, as your body will have to deal with a chemical imbalance, dehydration, and more.
Switch Off Screens
The bright glare of computer and television screens is not good for rest. It is recommended that you disengage from all screens for a minimum of one hour before bed. This will help you to wind down and get a better nights sleep.
Relax And Wind Down
In order for you to get a better nights sleep you need to learn to wind down before bed. There is no use going from a work mind, or a social mind, or from watching screens, straight into bed hoping to get to sleep on a racy mind. You need to relax for a while first; which literally prepares your body and brain for rest. You could take a hot bath, meditate, read a book, or lie in candle light. You can choose anyway that you want to relax, and doing do will guarantee a better nights sleep.