Tired of tossing and turning at night? These simple guide on how to get great sleep each night and be more energetic and productive during the day.
Think about all the factors that can interfere with a good night’s sleep — from work stress and family responsibilities to unexpected challenges, such as illnesses. It’s no wonder that quality sleep is sometimes elusive.
While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple tips.
- Commit to Getting Better Sleep
In order to create healthy sleeping habits, you have to commit to wanting to sleeping better. To make a commitment, you should tell a family member or a friend you trust that you will be making changes geared towards helping you start sleeping healthily. Keeping other people in the loop with the commitments that you are making will make you more accountable and also increase your chances of sticking to your word.
- How to get great sleep: Start a Bedtime Routine
Even as you are committing to getting sleep, you should also strive to create a regular sleeping pattern. Ideally, you should aim to go to bed and wake up at the same time even if it is on a weekend.
Dr. Quan opines that the ideal hours of sleep vary from person to person. However, the Sleep Research Society and the American Academy of Sleep Medicine recommend that a person sleeps for at least 7 hours each night.
- Make Your Chambers Conducive for Sleeping
Ideally, you should keep your chambers totally dark when going to sleep. To avoid disturbances from light as you are trying to sleep in the early morning hours, you can use an eye mask or blackout curtains. Your mattress should be comfortable and supportive, like the Tempurpedic mattresses.
Dr. Quan advises that people who live in noisy urban areas to try using a white noise machine to drown out noise and provide the right ambience for sleeping. The reason for this is that it is important to sleep in a quiet environment.
It is also good to avoid using electronic gadgets before going to bed. To avoid disturbances from your phone, you should turn it off or activate the ‘do not disturb’ setting.
- Ensure That Your Bed Chamber Is Cool
The ideal bedroom temperature can vary from person to person. However, it is recommended that the temperature in the bedroom ranges between 65-70 degrees Fahrenheit. You should identify the most ideal temperature for you and set your thermostat to this temperature before going to sleep.
- How to get great sleep: Exercise Often
Studies have proven that exercising at least 3-4 times every week helps improve the quality of sleep. Ideally, you should exercise in the morning or early afternoon. If you have to exercise at night, do it at least 2 hours before your bedtime so that the adrenaline produced during exercise can dissipate before you go to bed.
Avoid Eating Heavy Meals Before Going to Bed
Heavy meals can lower your quality of sleep. Before going to sleep, it is best to avoid foods that are rich in carbohydrates as they can cause bloating or heartburn which can disrupt your sleep.
- Expose Yourself to the Morning Sun
Dr. Quan recommends that you expose yourself to sunlight early in the morning as it can help in keeping you alert during the day and also regularize your sleep schedule.
During winter, you should try sitting in front of a light-therapy box for about 30 minutes. During the summer, try taking a walk each morning when you wake up. Ensure that you leave your sunglasses behind so that your eyes are exposed to sunlight.
These simple guide on how to get great sleep but you need know when to contact your doctor.
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
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