5 Ways to Get Better Sleep

25/02/2012

better sleep

There are different methods you can try to obtain better sleep if you are struggling to find ways to give your body the rest it requires. Sleep deprivation is hard on your mental and physical wellbeing and will become worse with time when sufficient, steady sleep is not maintained on a regular basis.

Since this is the case, the following are 5 ways to get better sleep that you can try yourself (keep in mind, you will need to try these techniques for a week or so to begin seeing results as it takes time to change your sleep habits):

  1. Establish a routine – make an effort to go to sleep and wake up at the same time every day. This will help ensure that you are always providing yourself with the chance to attain the same amount of rest every night. Keep in mind, however, if your bedtime is at 10 pm, this is the time you should be in your bed resting with the lights off, this isn’t when you should begin your getting ready for bed routine.
  2. Create the ideal sleep environment – the setting where you rest is essential for achieving better sleep. If the atmosphere is uncomfortable, you need to change it to suit your needs. Your bedroom should soothe you, not irritate you. Make sure your pillow and mattress provide you with comfort and support. Your room should be well ventilated and kept at a cool temperature but at the same time ensure you have adequate sheets and blankets to keep you warm.
  3. Avoid stimulating activities right before bed – about 30 minutes before you sleep you need to work on relaxing your mind and your body. Engage in quiet activities such as taking a warm bath, reading a book, listening to soothing music, etc. Avoid watching TV or looking at any other device with a bright screen (i.e. computer, tablet, smart phone, etc.) as the light from the screens of these devices will only work to keep your brain alert instead of making you tired. You should also refrain from exercising close to your bedtime as this will energize your body.
  4. Restrict your intake of food and beverages prior to bedtime – You should not eat a large meal, or ingest drinks that contain stimulants or alcohol, before you intend to sleep. A few hours before bed if you are hungry, have a light healthy snack and stick to drinking beverages such as water and herbal tea. That said, be mindful of how much water you drink, because you will want to avoid having to get up in the middle of the night for the washroom.
  5. Reduce your stress – your anxiety and worries can keep you awake if you don’t find a way to release some of the stress you are feeling. To help prevent your thoughts from stopping better sleep, make exercise a regular part of your daily routine, practice deep breathing exercises before bed, and consider writing your thoughts down in a journal to help free them from your mind.

Remember, in order for the above suggestions for better sleep to work, you need to take them seriously and make them part of your lifestyle. Don’t expect them to work overnight. Should you still have difficulty sleeping after trying different methods to improve sleep, consult with your doctor to make sure your problem isn’t a sleep disorder.

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