Getting a Good Night’s Sleep
A few months ago, I had a terrible time sleeping and getting
up. After a party one night, I slept late and for the next 20 days,
couldn’t get my sleeping pattern back on track. I fell asleep very late every
night at around 3 AM and wasn’t able to get up till at least 11 AM each day.
For someone like me who usually sleeps by midnight and gets up at 6 AM, I
didn’t enjoy this.
I was eventually able to overcome that problem
and now have a way to get a good night’s sleep anytime I need to get back in
the habit I enjoy. Try to implement one or more together and you’ll get better
sleeping patterns, deep sleep and body rest.
According to the World Association of Sleep Medicine (WASM), sleep problems add up
to a global epidemic that affects 45% of the world's population.
10 tips for good night’s
sleep
- Stick
to a schedule. Mum was right when she set a time we always had to go to sleep
as kids. Sticking to a schedule allows your body to set its internal
rhythm so you can get up at the time you want, consistently, every single
day. Also, make sure you try to keep the same schedule on weekends too,
otherwise the next morning; you’d wake later and feel overly tired.
- Sleep
only at night. Avoid daytime sleep if possible. Daytime naps steal hours
from nighttime slumber. Limit daytime sleep to 20-minute, power naps.
- Exercise.
It’s actually known to help you sleep better. Your body uses the sleep
period to recover its muscles and joints that have been exercised. Twenty
to thirty minutes of exercise every day can help you sleep, but be sure to
exercise in the morning or afternoon. Exercise stimulates the body and
aerobic activity before bedtime may make falling asleep more difficult.
- Taking
a hot shower or bath before bed helps bring on sleep because they can
relax tense muscles.
- Avoid
eating just before bed. Give yourself at least 2 hours from when you eat
to when you sleep. This allows for digestion to happen (or at least start)
well before you go to sleep so your body can rest well during the night,
rather than churning away your food.
- Avoid
caffeine. It keeps you awake and that’s now what you want for a good night’s
sleep. We all know that.
- Read
a fiction book. It takes you to a whole new world if you really get into
it. And then take some time to ponder over the book as you fall asleep. I
find as I read more and more, regardless of the book, I get more tired at
night and so find it easier to fall asleep. Different for others?
- Have
the room slightly cooler. I prefer this to a hot room. I prefer to turn
off the heat and allow the coolness to circulate in and out of the
windows. If I get cold, I wear warmer clothes. It also saves on the bills
as you’re not going to require the heat all night long.
- Sleep
in silence. I find sleeping with no music or TV on more easy and restful.
I guess others are different, but sleep with no distractions is best for a
clearer mind.
- Avoid
alcohol before bedtime. It’s a depressant; although it may make it easier
to fall asleep, it causes you to wake up during the night. As alcohol is
digested your body goes into withdrawal from the alcohol, causing
nighttime awakenings and often nightmares for some people.
Tags: good
night sleep, a good night’s sleep, a good night sleep, a good night sleep
store, getting a good night’s sleep, 10 tips for good night’s sleep
0 Comments