If you’re having trouble getting a good night’s sleep, read this. My goal in this post is to walk you through the process of improving sleep until you get a good, healthy night’s sleep that will fully charge you physically and mentally. I want you to spend less time twisting and throwing and more time getting really restful sleep.
If you are tired in the morning and awake in the evening, this information will help you.
How many times would you say you sleep well? Unfortunately, the most common answer I hear from my readers isn’t often. No matter how exhausted you may feel, you are often just lying in bed, desperate to sleep, but cannot.
Others of you, even when you can sleep, keep waking up, needing the bathroom, or just being restless and unable to get the deep sleep you need.
In both cases, you usually run around like a zombie energy less in the morning, dead tired and want to do nothing but go back to bed.
Nothing seems to be working. Do not eat within 3 hours of going to bed. No water used after 8 p.m. Take a long walk in the morning. Whatever you try, you toss and roll around until 3am before you finally fall asleep.
If this sounds like a problem, I’m here to help. I’ve seen this myself and I know how frustrating it can be. In fact, I know it can really ruin your life.
Sleeping well has a direct impact on your mental and physical health, as well as the quality of your waking life. If you miss out, it can seriously affect your daytime energy, productivity, emotional balance, and even weight. Still, many of us regularly toss and turn at night and struggle to get the sleep we need.
Not getting enough sleep can also be dangerous. More than half of adult drivers – around 100 million people – said they drove sleepily in the past year, according to NSF surveys. Around one in five of these drivers – 32 million people – say they fell asleep while driving. Every year, drowsy driving causes more than 100,000 car accidents, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Traffic Safety Administration.
I could write page by page about the benefits of a good night’s sleep.
Sleep plays an important role in health and wellbeing throughout your life. Lack of sleep can lead to premature aging, high blood pressure, and increased stress. Getting enough quality sleep can help protect your mental health, physical health, quality of life, and safety. Sleep enables our body to repair, recharge, and restore itself.
For optimal health, it is imperative that you sleep at least eight hours a night.
How do you know if you are getting enough sleep?
If you wake up refreshed and don’t feel sleepy during the day, you are getting enough sleep. You are reading this article, so it is likely that you will have trouble getting a good night’s sleep.
Let’s try to improve the quality of your sleep. Let me share with you some tips to better prepare you for a good night’s sleep and give you a better chance of getting a longer, uninterrupted, deep sleep every night.
Steps for a good night sleep
Do a sleep-rest routine
Start a healthy sleep routine long before your head hits the pillow. Stop working or watching TV at least an hour before bed. The light emitted by most screens makes your brain think it’s still daytime and wakes you up by minimizing melatonin – a hormone in our brain that comes out in the dark and makes us sleepy. Do not eat or drink during this time. Avoid or limit caffeine. Caffeine is a stimulant and can keep you awake. Coffee, tea, cola, and other sodas, as well as chocolate, contain caffeine. Just let the last hour before bed relax and start slowing your body down. Maybe read a little while listening to relaxing music, or just sit comfortably and meditate. Really just calm your mind and body. Meditation is a great way to relax, calm the mind, and prepare for sleep.
Empty your mind, relax your body through meditation
Just clear your mind before bed. Many of you suffer from too many thoughts floating around in your head and your mind racing with thoughts of all the difficulties you are facing or all the things you need to do. A busy mind will not allow you to sleep. Just do the opposite, think about nothing, pay attention to your body – nothing else, so that you allow your mind to rest. You may become more aware of the sound of your breathing or the feeling of the bed below you, which is fine as long as other thoughts are only allowed to go. For example, if your thoughts keep wandering back to your work, just turn back to being mindful without judging yourself and let go of all other thoughts. This is mindfulness meditation and a great way to induce a good night’s sleep.
Keep a constant sleep schedule
Maintain a regular rest and sleep schedule. Go to bed at the same time each evening and get up at the same time each morning. Even if you feel tired some mornings, getting up every day will help your body maintain its natural sleep cycle.
One step further than counting sheep
When I was much younger, when I had trouble sleeping, I was told to lie in bed and count sheep. One improvement would be to imagine a peaceful, restful place like a beach or beautiful scenery to relax in while you sleep. Close your eyes and imagine a place that is calming and peaceful. Focus on how relaxed you feel in this place. When you use this relaxing way to distract your mind, you get an inviting door to sleep.
In complete darkness
When it is time to sleep, make sure the room is dark. Use heavy curtains or blinds to block the light from the windows, or try a sleep mask.
Establish the right environment for sleep
Pay attention to the comfort of your bedroom. In addition to keeping your bedroom dark, keep it calm and at a comfortable temperature. Make sure your mattress and pillows are comfortable. Your bed should allow freedom of movement and provide good body support. This usually means a good quality, firm mattress that supports the spine and doesn’t allow the body to sink into the middle of the bed. In a survey by the National Sleep Foundation, more than 9 in 10 respondents said their mattress was the most important factor in their sleep experience.
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise will help you sleep better. The harder you train, the greater the sleep benefits. But also light exercises – such as walking for 10 minutes a day – improve the quality of sleep. In particular, exercising in the morning or afternoon will help you fall asleep faster and without problems. Just be careful not to exercise right before bed, as this had the opposite effect.
These are simple lifestyle changes that you need to make if you want to make improvements and get a good night’s sleep every night. The change is unlikely to happen immediately. You need to do these things consistently for up to 14 days, but when you do, you will experience far better sleep.
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