Getting Better Sleep: A How-To Guide
It is during your sleep that your body recovers and repairs itself both mentally and physically from the day’s events. While you sleep, your brain processes everything and works to convert memory from short to long term. To put it simply, without sleep, the body and the brain begin to suffer and break down; it can be hazardous to your health in more ways than one. However, a lot of people struggle when it comes to sleep, it eludes them for whatever reason, and if they do manage to fall asleep, it is fitful. This is why we have put together the following guide so keep reading.
The Importance of Sleep
While a lot of people tend to rely on some sort of caffeine jolt to wake them up in the morning, if you have had enough sleep the night before, then you shouldn’t need it. Sleeping well is incredibly important. Getting between six and eight hours of high-quality, restful sleep a night should be more than enough to make you feel energized the next day and aid in your productivity. Conversely, when your body continually gets too much or too little sleep, you are more likely to experience feelings of fatigue, stress, brain fog and irritability.
Implement a Routine
The best thing that you can do for your sleep schedule is to implement a routine and stick to this. Start by producing a realistic bedtime for yourself and go to bed at that time; eventually, your brain will start to associate that time with sleeping, and your body will naturally release sleep hormones at that time to make sure that you are tired and ready to go to sleep. The reverse is true for your wake-up time. Try to get up at the same time every day, and eventually, your body will naturally wake up at that time.
More than simply producing a sleep schedule, you should think about your bedtime routine too. Those who struggle to fall asleep are likely to benefit from a nighttime routine which is centered around rest and relaxation. Coming up with your own little nighttime ritual tells your body that bedtime is near, and your brain and body will begin to wind down. Of course, your routine is entirely up to you. Some people like to read, some like to shower or bathe, others prefer yoga, and for some people, it might simply be the act of brushing their teeth and putting in their nighttime aligners like the ones available from ALIGNERCO.
Try to Avoid Stimulants Too Late in the Day
As mentioned above, a lot of people rely on some form of stimulant to give them the energy to tackle their day. However, if you don’t limit your intake of said stimulants to the morning only, then it can significantly impact your ability to sleep. Stimulants like sugar, taurine or caffeine can have lasting effects on the brain and keep you awake well into the night. If possible, you should limit your intake to the morning only, but if that isn’t possible, you should try to stop your intake at least eight hours before you plan to go to bed. Another stimulant that you might not be aware of is electronics; the blue light emitted by your phone, laptop or television can actually mess with your circadian rhythm and keep you awake. Again, if possible, you should limit your time on your electronic devices in the hour or two before you go to bed.
Keep Your Bedroom at the Right Temperature
Another factor that can have an effect on your ability to sleep well is the temperature of your bedroom. A lot of people tend to have their bedrooms kept quite warm; however, this can impede your ability to sleep well. Ideally, you should keep your bedroom relatively cool. This then allows you to get cozier in your bed. Try to pick bedding and PJs that are breathable and not too warm. The best temperature to promote a restful night’s sleep is said to be between sixty and seventy degrees, so you should adjust your thermostats accordingly.
Don’t Spend too Much Time in Bed
Your brain forms associations really quickly. If you spend too much time in your bed being awake, then your brain can get confused as to what its purpose is. So, if you tend to work, watch tv or read in your bed, you should try to stop because your brain will very quickly associate your bed with these activities, which makes it harder to sleep when the time comes. This idea extends to your sleeping habits; if you find yourself struggling to fall asleep or lying awake in your bed, you should get out, try to do something more calming, and then return to your bed once you feel more tired.
A lot of people have trouble sleeping. It is a common problem to have today. Luckily for the most part, unless you suffer from a sleep disorder, it is relatively easy to get over these issues. Take on board the tips above and build better sleeping habits for yourself. Above all, you need to do your best to remain consistent in your efforts; that is when you will see the most benefits.