Getting A Good Night Sleep
Sleep is definitely a very important part of our lives, and it hasn’t been given much consideration by most people. If you don’t believe me, try and recall when was the last time you gave yourself adequate hours to sleep. When was the last time you tried to maintain a consistent bed time; or used your relaxing bedtime routine to sleep better? For most of us, it is probably a long time coming.
Sleep is ridiculously pivotal to our lives, and it influences our day to day activities, our emotional health. Our mental sharpness and daily productivity improves when we sleep well enough. Yet most of us lack sleep, as we either can’t get enough sleep due to our schedules, or we get terrible quality sleep. This needs to change, and we have some tips to help you sleep those troubles away.
The key, or secret, is to experiment on what works for you, as sleep strategies are not a one-size-fits-all. It is important to find the sleep strategies that work best for you.
The first step to improving the quality of your rest is finding out how much sleep you need. Sleep requirements, just like our choice in bed partners, varies from person to person. Most people require at least eight hours of sleep, even if we are unlikely to get that much.
Keep a Regular Sleep Schedule
Set A Regular BedTime
Getting in sync with your body’s natural sleep-wake cycle is one of the most important strategies you should use to get better sleep. If you keep a regular sleep schedule, you will feel more energized and refreshed compared to if you were to sleep at random hours every night. You should try to sleep and wake up around the same time every day, with at most two hours difference between timings, as consistency is pivotal for this strategy to work.
Set a Regular Bed Time
You should set a regular bed time. Choose a time when you are normally tired, so you don’t toss and turn and waste time trying to fall asleep. If you want to change your bedtime, make sure you do it a week in advance. This is because your body needs time to adjust to the changes. Also, you should not make big changes suddenly. Instead, help your body adjust by making the change in small increments, such as fifteen minutes earlier or later each night.
Do your best to keep to this schedule even on weekends, where it may be highly tempting to sleep late. Your body will thank you for it!
Whenever Possible, Nap to Make up for Lost Sleep
Napping is not just for tired kindergarteners. If you need to make up for a few hours of lost sleep, opt for a daytime nap to pay off your sleep debt without throwing off your natural sleep cycle. However, if you suffer from insomnia, it is best if you don’t nap, as it may make your insomnia worse. If you absolutely must nap, you should limit it to at most thirty minutes in the early afternoon.
Fight off the Drowsiness You Feel after Dinner
Most of us feel drowsy after dinner; it is a perfectly normal reaction as most of our blood is busy with our digestive system and not in our brains. However succumbing to the urge to sleep before your set bedtime may cause you to wake up in the middle of the night with no way to fall back asleep.
Fight Off After Dinner Drowsiness
If you feel yourself getting drowsy way before your bedtime, get off your couch and do something mildly stimulating to stop yourself from falling asleep. For instance, you could wash the dirty dishes in the sink, pick out your outfit for tomorrow’s outing, or even watch Youtube videos of baby animals or gangster goats.
Make sure that the activity you undertake is not too taxing or stimulating; you do not want to be too stimulated to fall asleep at your bedtime. As such, it is best to put your computer games back on the shelf. Once you start playing, you will definitely not be disciplined enough to stop on time; and even if you do, you would be too excited to fall back to sleep. Reading books is something you can consider, but you must be careful. If you pick a book that is too engrossing, you will find yourself reading through the night.
All of these tips may seem tedious, but they will definitely improve the quality of your sleep if you consistently apply them to your life.