We all need to get some sleep and rest. Sleep helps us in so many ways, keeping our mind and body working at top performance. It is critical to our health and wellbeing.
Best of all it keeps people from being cranky and unhealthy. If you're the type of person that has a tough time getting to sleep, this information might help.
Here are the do's and don'ts of getting a good night of sleep.
Create a Relaxing Sleeping Environment
If you want to get to sleep, then you must relax. So, having a relaxing sleeping environment is key to sleeping well.
You create a relaxing sleeping space by turning off the lights and eliminating all noise. Turn off your cellphones, tablets, computers, TVs and the radio.
Relaxing Bedding and Sheets
Bedding is very important to get a good night’s sleep. The right type of bedding will make you feel comfortable. Soft sheets bed sheets will help you to unwind and relax.
You can buy cotton sheets for the summer time to keep cool during those warm nights. Flannel sheets are best for the winter if you tend to be cold.
The right form of pillows, covers, and sheets are also essential for sleep.
Establish a Sleep Routine
You should establish a sleep routine to make it easier to fall asleep. A sleep routine will help you to rest better because your body will get used to the schedule.
Every day your body will recognize that it is time to shut down and rest. Consistency is the key to making this work.
Figure Out What’s Keeping You Awake at Night
If you can not fall asleep easily, it may help to figure out why. Write down what is running through your mind and then address it in the morning or next day, during daylight hours.
You may find that you have a different perspective this way, and perhaps some clarity or a new way of thinking about the issue. Once you find out the problem, try and resolve it. If you are worrying about something, then figure out how to stop. The point is to deal with anything that is keeping you up at night.
Stress not only puts a damper on your ability to fall asleep, but it also can affect the quality of sleep that you get when you eventually doze off.
Don't Eat Before Bed
Do not eat before you go to bed for at least 2-3 hours. If you do, eat a light meal or snack.
Eating, especially before bed, has been known to keep people awake because your body is at work digesting.
Avoid Caffeine, Medication, and Alcohol
You probably already know that caffeine and drugs will keep your body and mind active. If you take these substances before sleeping, then you will probably stay up all night long. Unless medication is specifically for the sleeping hours, avoid taking it before bed.
Using Sleep Aids
While some over the counter or prescription sleep aids are beneficial, you should first try natural remedies. There are teas and elixirs to drink before bed that can relax you, essential oils, sound devices, and breathing techniques that may assist with helping your body to shut down.
Hot Water and Sleep
Hot water works wonders for relaxing the body and inducing a sleepy mindset. People that take a hot shower or a relaxing bath may find that they more easily go to sleep.
Are you napping during the day? If you are doing this because of a lack of sleep at night, you may be feeding right into the problem. Napping could worsen the problem if you are doing it at the wrong time, but done properly; it can offer the benefits of relaxation and improved mood and performance during the day.
However, if you can take a quick nap during the day, you may not be affecting your nighttime sleep.
Exercise During the Day
People that exercise in the day and regularly have had better results sleep at night. You should exercise to help you sleep better as well as to reduce anxiety and stress that may be keeping you awake at night.
Even moderate activity on a regular basis will help with sleep disorders, and it has been found to beneficial to addressing a variety of sleep deprivation issues.