It is well established that getting a good night’s sleep is important to your health, but sometimes it’s easier said than done! We lead such hectic, busy lives that sometimes sleeping is the last thing on our minds as we go about our daily business, too often late into the night!
It is unfortunate that we tend to put off going to bed to get more work done, then once we do finally crawl in under the cozy quilt covers, we still have trouble nodding off even though we are exhausted as all the pressing tasks and anxieties we will face in the morning march noisily through our heads, preventing us from getting the good sleep we need so badly.
The thing is, it doesn’t have to be that way, you don’t have to toss and turn night after night. Let’s examine some basic steps that can help you to get that precious sleep!
Establish A Sleep Schedule – It’s been medically proven that we need 8 hours of restful sleep a night, so start planning on making that happen! While it’s nice to sleep in later sometimes, it’s not really necessary, 8 hours is the magic number. The most important thing you can do is establish a firm bedtime and stick with it! Set an alarm at night for when it’s time to go to sleep, not just to wake up in the morning! It may feel strange at first, but your body’s biological clock will settle into the sleep schedule and you will begin to feel more focused and refreshed throughout your day.
Be Mindful Of Your Eating And Drinking – It’s not good to go to bed hungry, but it’s not good to go to bed feeling stuffed, either! It’s best not to consume a large, heavy meal close to bedtime, give yourself an hour or two to digest first. It probably goes without saying, but caffeinated beverages like coffee should also be avoided in the evenings, and even though drinking alcohol might make you feel sleepy now, later at night it can disrupt good sleep.
Make A Restful Sleeping Space – Your bedroom should be for going to bed, keep the lights low or off, the temperature slightly cool, and the atmosphere quiet. Even just being exposed to bright lights shortly before bedtime can make it more difficult for you to go to sleep. You should try to avoid using light-emitting computers and mobile screens heavily in the hour before you are scheduled for bed. If you live on a noisy city block that is busy at all hours, you might need to use earplugs, eye shades, and tranquil sounds or music to help you sleep.
Manage Your Mental State – Although sometimes it’s good to sleep on a problem, it’s even better to write down some possible solutions before bedtime to help you let it go until morning, or you may lie awake fretting over it. Stress management is important, try meditation to help you ease your anxieties. Another great trick is to engage in relaxing activities before bed, like doing yoga or taking a hot bath, they will relax your mind and your body.
Have a good night!
