How to get better sleep
Try these tips to improve your sleeping habits for a good night's rest.Poor sleeping habits is one of the leading causes of increased fatigue throughout the day as well as a major contributor to decreased productivity, concentration, memory and energy levels. All of these factors are essential in helping you stay alert, focused and efficient during your everyday life, whether you are at work, working from home, caring for your family or running errands.
Inadequate sleep levels strongly affects your ability to function optimally which decreases your overall quality of life. Hence, improving your sleeping habits and patterns for a consistent good night's rest is vital in improving your health and happiness. Consider the following tips on how to get better sleep and improve your life today.
A key factor in how to get better sleep is to set-up and start a regular bed-time routine. This includes determining what time you will go to bed - on a good mattress with adequate support and climate-appropriate linens - each night and what time you will wake up. Although everybody's sleep needs are different, typical recommendations for a good night's rest usually range between 7 to 8 hours of uninterrupted sleep. Hence, if you have to be up in the morning by 6 a.m to prepare for work, then aim to get to bed by 10 p.m the night before. Be sure to set your alarm clock the night before to avoid sleeping in and having to rush in the morning.
When establishing your bed-time, it is important to keep it consistent from day to day and week to week. Changing your bed-time frequently can get you out of proper bedtime habits and make it less likely you will stick to them for the long-term. For this reason, try to keep a similar schedule of going to bed and waking up even on the weekends or holidays. Of course, there is always wiggle room if you wish to stay up later one evening you are out or if you want to sleep in on vacation. If this is the case, still aim to keep your sleeping hours to a solid 7 or 8 hours on those days.
Rituals and preparation
Establishing night-time, before bed rituals play a significant role in how to get better sleep for insomniacs or restless sleepers. About an hour or two before bed, shut down any technology you may be working on such as the computer as this can keep you focused on work and worried about meeting deadlines. It can also be a major time-waster if you are randomly surfing the internet when you could otherwise use that precious time resting in bed. In addition to the computer, turning off the TV can improve your sleeping habits simply by tuning out distraction visual images, voices and bright lights. Brush your teeth, wash your face and change into your pajamas early to prep for sleep.
Avoid doing strenuous exercise, listening to loud music or watching violent movies before bed. These can increase the heart rate and blood pressure which stimulate you and keep you up at night. Rather, simple activities such as reading a book under a lamp, a warm bath, gentle stretching or sipping a herbal tea are low-key and induce calmness and relaxation. This relaxation effect slows down your bodily functions and your mind which puts you into a quiet, calming state and leaves you wanting to sleep. They may also decrease your stress levels making it more likely you will experience pleasant dreams that will help you rest soundly during the night.
Improve your sleeping habits with a well-designed bed that suits your individual needs. Trying to sleep on an uncomfortable mattress or surface will not only lead to disrupted sleep but also to aches, pains and irritations. Seek out the recommendations of a professional at a furniture store and test-trial a few to determine which bed will help you sleep better.
When it comes to sleep, not everybody is created equal and requires the same amount. However, although some people may function well on less rest compared to others, it may effect you in the long-term. Sleep is important not just for replenishing energy levels, but also for necessary repair of tired muscles or possible injury; decreasing stress levels; and maintaining normal body functions. If you feel you need to learn how to get better sleep, follow the tips above to be on your way to a well-rested and healthier you!