There are many reasons why getting a good night’s sleep on a regular basis is important. Sleep helps the body to heal from injuries and repair internal damage. It helps improve brain function. Sleep can give you the energy you need to function every day.
Sleep helps us think more clearly and perform better at school, work and in other areas of our lives. While sleep deprivation cannot seriously harm you, it can leave you feeling tired or irritated. It can also increase the risk of heart attacks, diabetes, strokes and other potentially serious health conditions.
Most of us tend to take sleep for granted. We’re so busy with our everyday lives that we forget to take better care of ourselves. The longer we neglect getting proper sleep, the worse we usually feel both physically and mentally.
Many experts recommend getting at least a good six to eight hours or more of restful sleep every night. Here are a few simple tricks that can help you get better sleep:
Getting enough exercise during daylight hours makes your body feel less tired during the day. It can also help you sleep better at night. Exercise usually speeds up your body’s metabolism, so it’s best to get in a good workout or other regular exercise in the morning or midday. The closer to bedtime that you exercise, the more difficulty you generally have feeling tired and staying asleep. Time your workouts carefully, and plan a regular regimen for best results. Set aside time in your schedule for exercise every day. It may take a few weeks or months to start seeing results, but the effort is definitely worth it.
Eating habits can also affect how you sleep. Eating sugary, starchy foods or foods such as bread or pasta that are high in carbohydrates can make your body feel more awake at night. Alcohol, caffeine and nicotine can also keep you wide awake for hours, so limit your exposure to these substances before bedtime as much as possible. While you should hydrate on a regular basis throughout the day, make sure that you space them out evenly. Drinking too much liquid before bed can cause you to make frequent visits to the bathroom which can interrupt your sleep cycle.
If your mattress feels lumpy or uncomfortable or you just can’t get a good night’s sleep on it, it’s time to replace it. Mattresses should be replaced every 7 to 10 years, depending on use and how often they are rotated. Going to sites including https://www.visionbedding.com/custom/bedding and others can help you decide the style and type of mattress that best meets your needs. There are many different styles and features to choose from. Take some time to read about the different products that are available, get pricing and read reviews online. Having a comfortable mattress is essential to getting the rest you need.
One of the most important ways to get more consistent sleep is adjusting to your body’s natural sleep and wake schedule. This is also referred to as circadian rhythm. Staying on a regular schedule can help you get more refreshing sleep every night. To get started, try to go to bed at the same time every night. This may not be possible every night, but the more you stick to a set schedule, the easier it is for your body to adjust. This also means avoiding sleeping in on days off and weekends. After awhile, you should be able to get up at the same time every morning without needing an alarm clock to wake you. If you feel drowsy, it’s okay to take a quick cat nap here or there. Just make sure not to oversleep, as it can interfere with your natural sleep schedule.
One thing that helps to regulate your body’s wake and sleep schedule is melatonin. This is a natural chemical in your brain. More melatonin is produced when it’s dark, which makes you feel sleepy. More exposure to light generally causes less melatonin to be produced. You can take proactive steps to help control the amount of melatonin your body produces. To do this, wake up every morning and expose yourself to bright sunlight whenever possible. Spend more time outdoors when you can, and let natural light into your home or workspace when you can. You should also avoid watching TV, using your smartphone or tablet or listening to music before you go to bed, as they can be disruptive when you are getting ready for bed. If you have to leave lights on, leave them on in hallways and other areas of the home so that they are less of a distraction.
Before you go to bed, take some time to put yourself in a relaxed state. Watch a few of your favorite television shows or movies, read a good book, listen to some of your favorite music or just meditate for a few minutes. This can help your body and mind destress and focus on things that you enjoy. Other ways to relax include taking a few deep breaths, soaking in the tub for a while, or doing some light exercises. When our brains are overstimulated, it’s usually more difficult for us to get the rest we need. Taking time to calm yourself and ease yourself into sleep can help you get the rest that you need every night.
These are just some of the many ways that you can get more sleep every night. It may take some trial and error and require some changes to your usual routine. When you get more sleep, you have more energy and are usually more positive and more productive during the day. You have the energy required to handle all of the tasks on your schedule, and then some. Taking time for rest is just as important as diet and exercise. They’re all key components for living a happier, healthier life.