How to Get a Better Nights Sleep
Getting the proper amount of sleep is one of the most important factors in your overall health and well-being. There is plenty of evidence to show that sleep is equally as important as diet and exercise, and yet, sleep is the one factor that tends to get ignored the most. Research has shown that the average person needs anywhere from seven to nine hours of sleep per night, but the sad truth is that many people struggle to get anywhere near this amount for one reason or another. Luckily, getting a full night’s sleep is actually much easier than you might imagine, and here are a few tips that can help you to finally get the rest your body and mind so desperately need.
Turn Off Your Electronics
Electric light is one of the biggest culprits when it comes to not being able to fall asleep. The worst offender is the blue light emitted by smartphones and computers, which is why many sleep experts recommend taking advantage of an app that blocks the blue light from your phone or computer. However, the bright light from your TV and even your electric lights themselves can also make it harder for you to fall asleep. Basically, any type of bright light interferes with your circadian rhythm by essentially tricking your brain into thinking it’s still day time. Therefore, one of the best things you can do to improve your sleep is to turn off your TV and other electronics around two hours before you go to bed.
Stick to the Same Schedule
Your circadian rhythm works in a loop, but the problem is that it can easily be disrupted. In this sense, light isn’t the only culprit, as your rhythm automatically adjusts based on your own schedule. The problem is that not keeping a set sleep schedule can throw the entire thing off and make it that much more difficult for you to fall asleep. Therefore, it’s a good idea to always try to go to sleep and wake up at the same time every day including on the weekends.
Make Sure Your Bedroom Isn’t Too Hot
Many people prefer going to a nice, warm bed. However, the fact is that keeping your room too warm could be one of the reasons behind your inability to sleep properly. Increased body temperature can have a huge negative effect on sleep quality so it’s essential that you keep your bedroom adjusted to a comfortable temperature that keeps you from getting too hot during the night.
Invest in a New Mattress
The mattress itself is also a huge factor in sleep quality, but this is one area that many people tend to overlook. Being comfortable in your bed is obviously important, and yet, many people tend to skimp when it comes time to buy a new mattress. However, research has shown that buying a new, high-quality mattress can pay huge dividends when it comes to improving your sleep.
Avoid Eating Late in the Evening
Eating too late in the evening can also play a role in poor-quality sleep and may interfere with your body’s natural melatonin production. Of course, this all depends on what, when and how much you eat. Still, a good rule of thumb is to avoid eating anything for at least two hours before you go to bed.
Steer Clear of Caffeine and Alcohol
Caffeine can obviously disrupt your ability to go to sleep, and studies have shown that even a small amount of caffeine within six hours of going to bed leads to much lower quality sleep. Therefore, it is important to abstain from any caffeine later in the day. Similarly, research also shows that alcohol can majorly disrupt your sleep patterns and melatonin production. Even if it may help to you to fall asleep, the quality of sleep you get after only a few drinks is far worse. For this reason, it’s also a good idea to avoid drinking any alcohol later in the evening.
In truth, there are a huge number of things that may be able to help improve your sleep, such as taking melatonin supplements, exercising or taking a long, relaxing bath. However, it often comes down to the individual and their own specific needs and routine. Nonetheless, the fact that sleep is such an important part of your overall health means that it is well worth trying whatever it takes to ensure you get the rest you need.
Author Bio: Paige Jirsa- I work with Top10.Today, a shopping comparison site, where we strive to help consumers find the best quality and priced products.
For more information check out some other healthy and natural ways to get help you get a good night sleep. Read how aromatherapy can help you sleep peacefully and improve your health and well-being.
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