Getting a good night’s sleep is crucially important. A good sleep affects the quality of our active life. Without sleep, our production levels are affected adversely, resulting in mood changes, crankiness, lack of focus and can even result in marital troubles. So it seems unfair that sleep is something we cannot control. Although studies suggest otherwise. Quality sleep depends on a few factors, which are different for every person. The bottom line is sleep is needed and quality sleep at that in order for us to live life the way we need and want. So here are 5 Tips For Getting A Good Night’s Sleep.
1. Sleep Early
Our sleep is regulated by two systems. Sleep/Wake Homeostat and Circadian system. These two systems work individually and they help counterbalance each other. When misaligned, they cause the urge to sleep when we need to be awake or vice versa. Best way to avoid this is to go to bed early, at the same time every day. This helps set our biological clock to a certain pace that we need.
According to recent studies, going to bed between 9 – 9:30-ish is a great time. This way your body wakes itself by 5 am. This duration of sleep is not only enough but beneficial for mental and physical health as research shows our earth emits certain rays during this time to help nurture our brain. A good sleep is also known to help the body repair itself.
2. Absorb Some SUN
Not just one of the support systems for life on earth, our sun has some of the most healing properties our bodies need. Research shows that sunlight actually helps sleep patterns too. Absorbing the sun gives the body some vitamin D which helps to stimulate certain hormone glands and energize you to ace the tasks of the day. The sun also helps to regulate the body for sleep. When night approaches, it tells our bodies to get ready for sleep and go to bed.
3. Avoid taking Naps and Caffeine After Evening
Most of us are wise enough to know the importance of avoiding coffee and other stimulants before bed. Caffeine is great for early mornings, or according to some nutritionists okay up until 3 pm. Anything past that and our brain cannot follow the sleep regime we set for it. In fact, it goes against it, interrupting our sleep and thus preventing us from creating healthy sleep habits. This includes napping, too. If you are feeling really exhausted or unwell then a nap is acceptable, but napping should not become a routine thing.
4. Pre-Sleep Regime
Get yourself into the habit of setting up a pre-bedtime ritual so your body can relax. You can do this by either reading a good book, listening to some relaxing music, or even taking a soothing lavender bath to help drift you away into a calm state. This also includes the environment of the room you sleep it. Your room should be clean, pleasant and be inviting for sleep. Like the right mattress. The right pillows. Even the right comfortable bed sheets.
Tip: Try drinking some decaffeinated tea at bedtime to help soothe your senses.
Recent studies have shown that choosing a good quality mattress that suits your body structure as well, adding pillows that are not too high and not too low can affect the duration and quality of your sleep. Slightly harder mattresses, like The Ghostbed Mattress, are preferred by most physicians and pillows that would lay your head balanced between your shoulders is recommended.
5. Go Light with Evening Food
Almost every doctor will tell you to avoid heavy foods at bedtime. Post evening meals should not be loaded with carbs and should take on lighter quantities. Eating right and on time, in the right quantities, and especially going light with evening meals helps our body in achieving a calmer state to bring peaceful sleep. Studies suggest that prolonged digestion process interferes with your sleep, sometimes even causing nightmares. It gives our stomach a heavier job to do while resting which isn’t a great idea if you plan on going to bed at the same time.
No matter what routine you create for yourself, what mattress you have, or the color of your sheets. Getting a good night’s sleep is important. It’s not only helpful to allow you to work during the day, but a good sleep keeps you motivated and helps boost your immune system to help you stay healthy.