Getting a good night’s sleep is the most important thing you can do to improve your productivity, happiness, energy – well in fact every aspect of your life.
There is no longer any need to toss and turn every night; follow these tips to get a better night’s sleep and wake up full of energy raring to go every morning.
1. Sleep Schedule
Go to bed and get up at the same time every day. This includes weekends. The weekend may be the only time you can have a lie in, but however good it may feel, you are actually doing your sleep more harm than good.
2. Don’t nap
However tired you feel, and however tempting it may be to have a daytime nap, avoid giving into the temptation. Daytime naps are a sure-fire way to toss and turn all night. It you must have a nap, have a power nap: 10-20 minutes at most.
Start exercising more and notice how much easier it is to fall asleep at night. You might think that the best time to exercise is right before bed, but in reality, exercising in the morning or afternoon works best. Exercise at different times during the day to see what time works best for you.
4. Don’t clock watch
When in bed, every time you look to see what time it is, you get more and more frustrated at how much sleep you are losing. To be able to fall asleep, you need to be relaxed and not stressed; therefore, put the clock or watch in your drawer to eliminate the distraction.
5. Avoid alcohol and caffeine
Caffeine is an enemy of sleep. Caffeine can stay in your body for up to 10-12 hours after drinking it. Therefore, it is best to stick to only drinking that early morning cup of coffee.
Alcohol is just as bad. While a nightcap might help you fall asleep faster, it lowers your quality of sleep. You find yourself waking up later in the night unable to get back to sleep.
6. Sleep Haven
Your bed has to be as comfortable as possible if you want a good night’s sleep. You have to look forward to getting into bed every night after a long day of work. Make sure you have a comfy mattress and pillows, and the temperature in your bedroom should be between 65 and 72 degrees Fahrenheit.
7. Avoid eating before bed
Not only will you lose weight, but you will sleep better if you cut out night time eating. Set yourself a cut off time of 2-3 hours before bed. Your body will have its work cut out if it needs to digest food – jeopardizing your chance of getting a good night’s sleep.
Set your body up for sleep by finding ways to relax before bed. Read a good novel and get lost in a whole different world away from your worries and stress. Have a warm bath. Listen to classical music. You know which activity offers you the most relaxation so start to do it before bed time.