Are you tired of being tired? Of course you are. Sleep is one of the most important components for a healthy life. There are many studies that have proven the benefits of getting a good night's sleep. Here are just a few:
1. Improved memory
2. Sharpens attention
3. Aids in weight loss (Did you know that sleep and metabolism are controlled by the same sectors of the brain?)
4. Curbs inflammation
5. Lowers stress
6. Promotes healing in the body
Believing in the benefits of a good night's sleep is hardly a challenge. We all know how important it is. The challenge is figuring out why we don't sleep well and what we can do to improve our chances of getting a good night's sleep. There is hope if you're willing to change some of the things you do that sabotage your sleep and adopt habits that promote that good night's sleep you need.
Try these 7 tips to improve your sleep:
1. Set a schedule: Establish a regular sleep schedule every day of the week. Don't sleep in for more than an hour even on your days off.
2. Don't force yourself to sleep: If you haven't fallen asleep after 20 minutes in bed, get up and do something calming, like reading a boring book or writing in your journal. Keep the light soft and avoid the screens; i.e. your phone, ipad, computer, and tv.
3. Avoid caffeine, alcohol, and nicotine: Consuming these substances can adversely affect your ability to fall asleep or stay asleep.
4. Avoid napping: Don't nap during the day to ensure that you're tired when it's time to go to sleep. Naps longer than one hour and later in the day are especially disruptive to a good night's sleep.
5. Only use your bed for sleeping: Watching TV or being on your phone while in bed will cause your brain to associate your bed with these things. If you reserve your bed for sleeping, your brain will begin to associate your bed with sleep.
6. Exercise and eat will: Eating healthy and exercising can lead to better sleep. However, avoid strenuous exercise and big meals within 2 hours of bedtime.
7. Sleep in a comfortable environment: Prepare your environment for sleep. Make sure everything is quiet, dark, and good temperature. Cool temperatures (between 60-69 degrees) have been shown to promote better sleep because your body temperature tends to increase when you sleep.
Oh and one more thing. Sleep is like anything else; it takes practice and repeating good habits over and over again to really notice the difference. Don't give up after one attempt. Keep working toward that good night's sleep until you find it. It'll be so worth it!
Feel free to share this post with your friends and family! They'll thank you for it!