7 Tips to Help You Achieve a Good Night's Sleepby Tracie Johnson Tracie Johnson's Blog
7 Tips to Help You Achieve a Good Night's Sleep
Sleep is critically important to well-being. If you can manage to get a good night's sleep on a regular basis, you'll be able to start each day refreshed and ready to conquer whatever lies ahead. Here are some tips to help you ensure each night's sleep is great.
1. Keep Your Room Dark, Quiet, And Cool
The ambiance in your room can make a big difference in your sleep quality. Generally speaking, it's easier to fall asleep in a room that is kept dark, cool, and quiet. If you are highly sensitive to light, you might consider looking into purchasing blackout curtains.
Some people also tend to sleep better with a fan on. The circulation of air can help the room feel cooler, and the white noise from the fan can sometimes be soothing.
2. Get Regular Exercise
You probably already know that exercise can promote a good night's sleep. If you find yourself having trouble getting out of bed in the morning, even a brisk walk outside can help. The exposure to natural light can help to regulate your circadian rhythm. You don't have to do very intense exercise to see a benefit, either.
That said, exercising too close to bedtime can actually get in the way of a good night's sleep. Thanks to the endorphins released by exercise, physical activity can be stimulating and may keep you up at night.
3. Make Sure You Have The Right Bed
If you find your quality of sleep is disrupted, it's worth taking a closer look at your bed. Make sure your mattress is supportive and comfortable. In some cases, an adjustable bed can help ensure you get into the most comfortable position for sleep. And if you're worried about how to hide an adjustable bed frame, you might be relieved to know that it's easy to conceal an adjustable bed so it looks like any other mattress!
4. Have A Nightly Ritual
Settling into a routine can help signal to your brain and body that it's time for sleep. If you've had a stressful day or need to wind down, you might consider breathing exercises or meditation. You also might want to drink a cup of warm herbal tea, read a book, or both. The key is to choose something you find relaxing. When you give yourself time to de-stress after each day, you'll have an easier time falling asleep. Your sleep also should be more restful.
5. Stay Away From Alcohol And Caffeine At Bedtime
Most people already know that drinking coffee or other caffeinated drinks too close to bedtime can interfere with sleep. But did you know alcohol also disrupts sleep? Even though drinking can help some people fall asleep, it tends to disrupt the sleep cycle. As a result, you may feel more drowsy during the day. And if you have sleep apnea, alcohol can worsen your symptoms, too.
6. See A Doctor If Needed
Sometimes, disruptions in sleep can be caused by medical conditions. In particular, sleep apnea, restless legs, and gastroesophageal reflux disease (GERD) can negatively affect your sleep quality. If you snore, have an intense urge to move your legs each night, or experience heartburn, it's worth making an appointment with your doctor. Your doctor can determine whether you have one of these conditions and then help you manage it to feel (and sleep) better.
7. Only Use Your Bed For Sleep
If sleep has become an issue for you, harnessing the power of association might be able to help you. If you only use your bed for sleep you will associate your bed with rest. Then, just getting into bed should help you begin to calm down.
But if you answer phone calls, handle take-home work, or even watch TV on your bed, your brain might start to associate your bed with wakefulness, not sleep. The subconscious association can make it more difficult to wind down, fall asleep, and stay asleep.
If you've been having trouble falling or staying asleep, it's worth trying out the tips above before using a sleep aid. Once you've made these tips a habit, restful sleep should become an everyday occurrence.
Created on Oct 6th 2022 15:28. Viewed 199 times.