How to Sleep Better, Longer & Easier
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Do you find yourself tossing and turning at night on an uncomfortable mattress with no luck of falling asleep? Or do you find yourself having no energy or motivation to get up in the morning? Well, you aren’t the only one. Studies have proven that the more sleep you get per night, the higher your productivity levels are the next day. But what if you can’t just fall asleep or wake up? Here are some tips to help you fall asleep faster and wake up well rested.
Set an alarm – When you wake up the next morning to that blaring sound of your alarm going off, you’ll most likely wish you fell asleep sooner. Setting an alarm to go to bed and to wake up, helps to get your body into a routine.
Skip the glass of water before bed – The more you drink, the more you’ll need to wake up and use the restroom. Skip the glass of water before bed to lower your chances of having to wake up in the middle of the night.
Don’t press your snooze button – Studies show that the snooze button can disturb REM sleep and make us feel very tired when we wake up. Try setting your alarm to the time that you absolutely have to get up. The chances of you bolting out of bed in the morning would be much higher. Just don’t press your snooze button!
For more information on your Natural Sleep Routine, click here!
Keep your bedroom dark – Studies show that even the smallest glow of light (think: the time on your cable box) can disrupt your sleep. Seal up as many light sources as you can for a deeper, less interrupted sleep.
Say no to caffeine – Caffeine is put into products like coffee and energy drinks to keep us awake. So having caffeine before bed, doesn’t exactly make sense. Cut caffeine out of your diet when the afternoon hits. By the time you get into bed that night, the effects of the caffeine should have worn off.
Avoid heavy meals – Your body doesn’t digest well when you are sleeping, so a big meal might keep you up at night. From an upset stomach to acid reflux, a heavy meal (especially a meal heavy in protein) can affect your sleep.
Your mattress is your friend – Nothing is worse than an uncomfortable mattress. While you can guarantee comfort and quality from new mattresses, aging mattresses tend to lose a lot of their comfort. If you turn off all the lights, get rid of caffeine after 5 PM and set your alarm but still wake up at night or can’t fall asleep at all, chances are, your mattress is trying to tell you something. According to Consumer Reports, you should purchase a new mattress every five to ten years. In the event you do get a new mattress, you will need to dispose of your current mattress correctly. As it’s a large household item, disposing of it can be a little tricky as it can’t find in a rubbish bin. You can donate your mattress to homeless shelters and certain charities as well as to animal shelters. If your mattress is too worn, it can be taken to a recycling centre or disposed of by a third party.
Go to bed and wake up early on the weekends – Queue the tortured screams! Sticking to your work-week routine could help you sleep faster and better throughout the night. Staying up late or staying in bed late can shift your body’s alarm clock or throw it completely off. Keep your daily routine. Yes, even on the weekends.
Take a hot bath
A hot shower or bath raises your temperature so when you come out of the hot water, your temperature drops. This is the same thing your brain causes your body to do when it gets ready for sleep. According to a small 1985 study, a warm bath before bed seems to help people fall asleep more quickly.
Source: www.cnn.com
What are some things you do to make sure you get the best rest possible?
