10 Secrets To A Good Night’s Sleep

Have you been struggling to fall or stay asleep? Here are the top 10 secrets to restful sleep. Good Night’s Sleep

 

1. Create and stick to a sleep schedule: Make a habit of going to bed and waking up at the same time every day. Be sure to abide by the sleep/wake schedule regardless of the day of the week, including bank holidays. This will help maintain a healthy circadian rhythm, hence sleep better at night.

 

2. Have a relaxing bedtime routine/ritual: A bedtime ritual helps prepare your body and mind for sleep. Dim the lights, take a shower, drink some warm milk, or listen to smooth and relaxing music to pave the way for sleep. The last thing you want is to go to bed anxious, stressed, or overly excited. These bedtime rituals should help the body slow down and relax.

 

3. Avoid afternoon naps: Although a power nap might help get you through the day, it could be the reason you can’t sleep well at night. Avoid these naps at all costs for a restful and fulfilling night.

 

4. Get going: Put in at least 15 minutes of light – vigorous exercise every day. Just don’t exercise in the evening or too close to your bedtime.Good Night’s Sleep

 

 

5. Create a comfortable sleep environment: The condition of your bedroom will determine how well you’ll sleep, if at all. That said, you want to make your bedroom as tidy and comfortable as possible. The ideal bedroom should be free of all distractions (light, noises, electronics) and be relatively cooler than other rooms. Sleep experts recommend setting the bedroom temperature to at least 66 degrees for the best results. Invest in a white noise machine if living in a noisy neighborhood and blackout curtains to block stray light out.

 

6. Invest in a comfortable mattress: A good mattress should not just be comfortable but support your body weight as well. This is one of the reasons most people spend premium money on their mattresses. Read these Forty Winks mattress reviews. You also need comfortable pillows and bedsheets to complement the bed. Experts also recommend investing in bedding materials that won’t affect you in any way, especially those with various allergies.

 

7. Say no to cigarettes, alcohol, or heavy meals towards bedtime: Alcohol, cigarettes, and coffee all contain stimulants that might make it quite hard to fall asleep.  Having some foods or too much to eat will also make you uncomfortable and might trigger indigestion or constipation, making your night worse. Light snacking is recommended a few hours before bedtime to avoid going to bed hungry. You don’t want to go to bed on an empty stomach.

 

8. Wind down: Never go to bed stressed or anxious. Write down all the things that might be stressing you before going to bed.  Working on that project late into the night, on your laptop, or browsing social media on your phone can increase cortisol levels in the blood, reducing your chances of having a good night’s sleep. Learn to set these devices aside an hour or two to bedtime and engage in activities that will help the brain calm down. This can be a warm shower, listen to relaxing music, or read a book.

 

9. Use the bedroom only for sleep and sex: Avoid working, playing video games, or watching the television in the bedroom. The bedroom should be your haven whenever looking to grab some rest or get romantic with your partner. Any other activities should be kept outside the bedroom.

 

10. Create a sleep diary: A sleep diary may come in handy if you have trouble sleeping. Use the diary to note down any habits or issues you have before going to bed, and note down common patterns as well.