Sleeping is arguably one of the most important things in our lives, and is something most of us don’t do enough. While experts say that adults need around 7-9 hours of sleep a night, many of us simply are not able to get that many hours on a consistent basis.
While some of the reasons we don’t sleep as much as we should are work-related, others are simply due to things we are doing (or not doing) without even knowing it. With that in mind, this post will take a look at some tips for getting a better night’s sleep.
Have the Right Bed
The bed and pillow that you sleep on is likely the biggest determiner of how well you will sleep. If your bed is lumpy and old, the chances of you getting a consistent night sleep are slim to none. We spend around a third of our lives in our beds, so don’t be afraid to spend a little bit of money on it.
Whether you want a memory foam bed or an adjustable number bed, there are so many options out there for you. However you sleep and however soft or firm you like your bed to be, there will be something out there that works for you. Be sure to look at reviews and shop around before purchasing a bed, as well.
Develop a Schedule, and then Stick to it
Your body has a natural sleep-wake cycle, and staying consistent to that pattern will help you get much better sleeps most of the time. If you keep a regular sleeping pattern each and every day, you will feel more refreshed, and energized than you would have otherwise.
Setting your internal alarm clock will optimize the quality of your sleep, and be sure to pick a bedtime and wake-up time that work for you. Some people will want to sleep from midnight to 8AM, while others will prefer 10PM to 6AM. Also, try to keep your weekend sleeps the same as your weekday sleeps, if at all possible.
Try Stay Away From Technology and Bright Screens Before Bed
While this might be hard due to how frequently we all use technology, it really will help you have a better sleep. Before you sleep, we need to be relaxed and in the right mindset. Watching a backlit-device or a TV isn’t really conducive to getting the best sleep possible.
Using your phone, iPad, computer or TV before bed is something you shouldn’t do as they can actually inhibit your ability to have a good sleep. This is because they can keep you awake, can keep your brain alert and suppress melatonin. Give yourself at least 30 minutes to an hour before bed to just relax and unwind without technology.
Limit the Amount and Duration of Naps
While a nap can seem like an amazing idea if you are tired during the day, you need to watch how often you nap. Not only that, but you also need to watch how long you nap for. When you nap, they should be limited to about 15 minutes to 30 minutes, as super long naps can make it tough for you to fall asleep at night.
Also, daytime fatigue and the desire to take a lot of naps has also shown in some studies to be associated with developing diseases such as diabetes. While they can be good once in a while for a little more sleep, you shouldn’t rely on naps to rest and should aim to get your full 7-9 hours of sleep a night.
