Sleeping well is so important, it’s vital for your health, it is essential to have a good productive day at work, and it also makes you happier because tired people are often grumpy people and no one likes that.
With so many distractions and stresses that we deal with in life now, it’s more difficult yet more important than ever to get a good night’s sleep. So, how do you make sure that you’re getting your 40 winks?
Avoiding caffeine later on in the day might sound like an obvious one, but you’d be surprised how many people opt for that coffee after their dinner when out at a restaurant. Or even at work when you’re in that afternoon lull, and you need a pick-me-up, avoid caffeine because it can stay in your body for six to eight hours after you’d had it.
Instead of having that coffee, try taking a quick 10 minute walk to help perk yourself up. If you cant get in 10 minutes getting up and moving, even just a walk to the bathroom and back could help wake you up and help you concentrate.
Don’t Have Naps
If you’re someone who loves a nap, well bad news for you because it won’t help your sleep at night. Sleeping during the day can confuse your internal body clock and make it more difficult for you to get to sleep at night.
Instead of napping try reading a book or taking a walk or doing some housework. You will thank yourself later when you see how great your house looks.
Go To Bed At The Same Time Each Night
It’s essential to be consistent and to go to bed at the same time and get up at the same time. This will teach your body and make it far more comfortable for you to fall asleep and wake up feeling fresh too.
This includes weekends. Keep that alarm on and stick with it for at least 30 days. This will give your body time to get use to being up at the same time.
Relax In The Evening
If this is easier said than done for you, then you might need some help. But it’s essential to switch off and wind down before you go to sleep. If you go to your bed with your mind racing with thoughts, then you will more than likely struggle to drift off. Read a book, take a bath, or do whatever you can that relaxes you in the evening.
Switch Off When You’re In Bed
Once you get into bed, avoid watching the TV and using your phone or laptop as these will keep your brain alert, and that’s not what you want. If you are struggling, then have a look at a guided sleep meditation which can help you to relax, clear your mind and give you a good night’s sleep.
Get A Comfortable Pillow
You’ll be surprised if you invest in a decent pillow that’s right for you what a difference it can make to your sleep. So important are pillows in fact that some people take their own with them when they stay in a hotel or someone else’s house.
Exercise RegularlyDon’t start exercising before bed, but in general, make sure you do exercise. Whether it’s first thing in the morning which will wake you up and get you set for the day or it’s later on – but make sure you have time to wind down afterward. Studies have shown that not only does exercise improve your sleep quality, but it can also help you to fall asleep far quicker.