There are so many things that have an effect on how we sleep and how much rest our body actually gets through the night. While our bodies can sleep for long periods of time, sleep is not helpful if we are not resting well. Many spend the nighttime tossing and turning in bed when they are trying to get a good night’s sleep in preparation for the next day. Getting a good night of sleep can be extremely beneficial to your mental and physical health, while not sleeping well can have the opposite effect. If you are having trouble sleeping through the night or resting well, there are a few changes that you can make to help sleep better.
Respect Your Natural Sleeping Cycle
Our bodies have natural sleeping cycles that we create within our daily routine. If you stick to your routine of going to bed and waking up at the same time every day, it will help you feel more refreshed and well-rested. Finding balance in time is the key to this method. It is important to have yourself in bed and ready for sleep at the same time every single day, and the same goes for waking up in the morning. You should be following your routine and your alarm clock very closely. You may notice that you are in your natural sleep-wake cycle because you will begin to wake up at or close to the same time every day without an alarm clock. It is also important to be mindful of napping. Napping is a fantastic opportunity to get a few minutes of sleep in, but it is important to limit naps to 15 to 20 minutes and only early in the afternoon.
Pay Attention to What You Eat & Drink
Our diet plays a huge role in how we feel and how we sleep. Be mindful of the things that you eat and drink that may not be the best option for your body. Believe it or not—they will influence your sleeping cycle. One of the most important things to watch is your caffeine intake. Caffeine can cause problems in regard to sleeping up to 12 hours after consuming it. Nicotine can also affect our sleep because it is a stimulant. If you stimulate your system, you may not feel as tired when it is time to go to sleep, and you may experience some problems with getting to sleep. Eating can also affect sleep as much as caffeine. Eating larger meals before bed, especially dense foods within two hours of bed, can lead to digestive trouble as well as heartburn. Too much sugar will lead to the same issues but also pull you out of the deep and restorative stages of sleep.
Get Ready For Bed
More often than not, most people do not really get ready for bed. Most will just lay in bed after their day full of activities and expect to be able to sleep because they are tired. It is crucial to prepare yourself for sleep. If you can lay down and really become relaxed, it can help clear your head, which will help you sleep later in the evening. We overstress our brains constantly throughout the day with all of the different tasks that we take on; the interruptions that we have and other activities throughout the day can follow us into the night. It is important to set aside time specifically to let our brain relax and give yourself some downtime, both mentally and physically, toward the end of the day. Deep breathing exercises are a helpful technique to find that relaxed state. Prior to going to bed, take a moment to walk away from TV screens, phones, music, etc. and just collect your thoughts and focus on breathing. This alone would be a great routine to practice getting the most out of your night of rest.
Create the Perfect Sleeping Area
Putting a little bit of focus into your space can go a long way: dial in your sleeping area to prepare for you to go to sleep. Make sure that the noise level is low in the area. If you have neighbors, traffic, or others in the house, you can try masking the noises with a fan or a white noise machine to help you fall asleep. Keeping the room at a comfortable temperature is a great way to help you get the rest you need. Most people sleep best in a slightly cool room that sits at 65°with proper ventilation. Rooms that are too cold or too hot can interfere with quality sleep and rest. Focus on your bed and make sure that it is comfortable for you to lay on. A comfortable bed is important for you to be able to get to sleep. If you are uncomfortable in your own bed, you will toss and turn all night with little to no progress.
How To Get Better Sleep with These Remedies
These methods are all great ways to get yourself ready for sleep. Respecting your natural sleeping cycle will help your body get into a routine and make it so that you are more rested and refreshed when you wake up. Your diet plays a huge role in how you sleep, and if you can cut back on the caffeine in the afternoon and eat light dinners more than two hours before you venture to sleep, it is more likely that you will notice a huge difference in the morning. Training your brain and actually getting ready for bed is a great way to wind down and feel relaxed before going to bed. If you can do it in your perfectly crafted sleeping area in cooler temperatures, you will thank yourself in the morning.