Here are six tips to help you get the healthy sleep your body and mind deserves.
There will be nights when you will find yourself tossing and turning and wishing you just knew how to get the sleep you need. If you are suffering from lack of quality sleep and insomnia, then you must take action immediately to prevent this from affecting your health drastically. Do not forget that sleep is not optional, because your body constantly needs it in order to function properly each day to keep you healthy and active. If you are unable to sleep well at night, you will end up experiencing poor concentration, irritability, drowsiness and lack of energy. Here are six tips to help you get the healthy sleep your body and mind deserves.
Exercising regularly can help you sleep properly and peacefully each night. You do not have to work yourself out too much, because at least 30 minutes of jogging, walking or aerobics will suffice to help you fall asleep quickly and improve your sleep quality. Just be sure to exercise during the day and not at night, as it can increase levels of energy making you alert and prevent you from falling asleep quickly.
Maintaining a strict schedule such as waking up at a certain time each morning and going to bed at a set time each night can help you fall asleep easier. A regular sleeping schedule must be maintained even during the weekends, because changing your schedule can affect your body’s internal clock, making it more difficult to sleep at night and stay awake during the day. Investing in an efficient alarm clock can help you stick to your schedule each day. Just make sure that it does not disturb you during the night.
3. Sleep Drinks
Coffee, tea and sodas must be avoided in the evenings as it can prevent you from falling asleep. These drinks containing caffeine, which is a stimulant, must be avoided after noon. Even alcohol and nicotine must be avoided in the evenings as they can affect sleep as well. When you avoid stimulants, you can stay asleep longer and wake up each morning feeling well rested and at peace. Having a glass of warm milk before bedtime is a great way of encouraging sleep and so are teas without caffeine. Just be sure to drink them at least an hour before going to bed.
4. Bedtime Rituals
Keeping a bedtime ritual is also a great way of falling asleep quickly and comfortably. You can engage in calm and quiet activities such as listening to soft music, taking a warm shower or a bath an hour before bedtime. Meditation and prayer can also help relax your mind and body. Opt to read a book instead of watching television or using the computer before going to sleep.
5. Bedroom Comfort
Your bedroom must be as comfortable as possible to help you fall asleep without any distractions. Many of us are easily distracted during the night, so having a quiet, dark and cool room is to our benefit. Have eye pillows, ear plugs and extra blankets nearby in case you need them in the middle of the night. If you actually need a little distraction, then reading a book can help you slow your mind and put you to sleep. Make sure that your bedroom lights are not too bright and that the air conditioning does not make too much noise. You can also opt to invest in a quality mattress that can help you get the sleep you need as well as the support your body will need to prevent health conditions caused by back and breathing problems.
6. Record Problems
If you are suffering from sleeping problems, you must maintain a journal or diary where you can record your sleeping patterns each night. This will help your doctor diagnose the condition and help you find a solution.
Valerie Collins is a freelance writer specializing in wellness and health. She regularly contributes articles to mattress Vancouver WA
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