Many of us take sleep for granted, instead opting for getting more out of the day. Life is short, and we should live it to the fullest, but sleep is one of the most important aspects of our health. For that reason, getting enough quality sleep every night should be one of your highest priorities. Taking a multi-faceted approach to getting a good night’s sleep is the best approach.
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Here are some ways to get the best sleep.
Turn off Screens an Hour Before Bedtime
Whether you’re busy with emails or letting off steam with a few rounds of Plants vs. Zombies, there comes a time when you need to turn off the screens. The blue light that your phone, tablet, and TV emit disrupt your circadian rhythms, meaning your body’s natural ability to release melatonin (the sleep hormone) is inhibited. At least an hour before bed, turn off all screens and focus on quiet activities like reading or playing a board game. Instead of turning on the television to watch as you fall asleep, pick up a book!
Set a Bedtime Ritual
When you wake up in the morning, you likely have a routine: roll out of bed, shower, brush your teeth, get dressed, and head off to work. If you don’t have a routine for bed, consider creating one. For example: turn off the screens, put on your pajamas, brush your teeth, wash your face, get into bed, and read a book. When you accustom your body to a routine, you’ll find it easier to fall asleep. Try to start at around the same time every night for the best success.
Stop Drinking Caffeine after Noon
Sometimes, you need a little bit of help getting through the afternoon so you reach for tea or coffee for a boost. But did you know that caffeine’s stimulating effects can last up to 12 hours in your body? Some nights you might be all right, but others you might be wired. When you need a boost of energy in the afternoon, take a brisk walk, drink more water, or find an activity that gets your blood pumping.
Avoid Food and Alcohol Before Bed
Some people find that eating too close to bedtime can be more disruptive to their sleep than helpful. If they suffer from gastric reflux, eat spicy food, or eat foods that make them gassy, they could end up being awake for a chunk of the night with their symptoms. Alcohol can not only increase the stomach’s acidity and cause upset, but it’s a diuretic, so it’ll cause people to wake up more during the night to go to the bathroom.
Work on Reducing Stress
Stress is certainly something that can keep a person awake at night, whether it’s dreading something big coming up the next day, or ongoing stress. Stress can cause a host of health issues, so taking care of it on a regular basis is going to help your sleep. Some people find that practicing meditation, exercising, talking to a friend, or other activities help keep their stress levels down. Find a method or handful of methods that work for you and keep at them regularly. When you reduce stress and get enough sleep, you’re giving your immune system the help it needs to fight off infection and disease.
We hope that these tips are helpful to you when you’re having troubles sleeping. One of the biggest ways to help get a good night’s sleep is to sleep on a top-quality mattress. Shop for the comfiest bed you can find so that you can rest easily throughout the night. Buy a new mattress at Crave Mattress, and you’ll be well on your way to a refreshed sleeping pattern.
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