Want the secret to a healthy, happy life? Sleep! Sleeping is one of the best things that you can do for your body. Here are a few things that you can do to get the perfect night’s sleep.
- Always wake up at the same time. Keeping a consistent schedule can make all of the difference! Of course, sometimes life gets in the way but there is a lot that you can do to keep yourself on track. Don’t sacrifice sleep for a few extra minutes of staring at a screen and forget about trying to make up for lost time over the weekend. Keep on track every night.
- Only go to bed when you’re tired. Don’t waste too much time lounging around. If you can’t sleep after 30 minutes, get up. If you have a TV in your bedroom, get it out of there. Make your bedroom into a sanctuary for sleep so that your brain automatically makes the association and you feel ready to relax as soon as you walk in the door. Do whatever you can to make your bedroom a restful place. Invest in nice blankets, pillows and whatever other creature comforts make your time in the bedroom a little more enjoyable.
- Create a routine. Start preparing for bed one hour in advance. If you are running around the house until the moment your head hits the pillow, it will be hard to get to sleep. You need to slowly unwind. Get into the habit of shutting everything down an hour before bed. If you haven’t been able to finish it by that time, it can wait until morning. Follow your routine everyday of the week- including weekends! It may be a hard transition but it’s worth it. You will quickly find that getting enough sleep during the week means that you don’t need more sleep at the weekend and your cravings for it will slowly fade.
- Turn off the lights. Bright lights are incredibly disruptive. It is important to turn off all of your screens at least an hour before you plan to sleep and recreate the most relaxing environment possible. Get into the habit of reading real books rather than looking at your computer or TV. If you absolutely must be in front of a screen before bed, get a filter that blocks blue light. There are tons of apps out there that will do that for you and it can make a huge difference in your sleep quality.
- Put your body into neutral. Close off the kitchen. It’s better not to eat or drink anything too close to bedroom time. This is doubly true for alcohol and caffeine. While it might feel like a drink or two helps you sleep better, the opposite is actually true. Having alcohol in your system actually disturbs your sleeping patterns. The same is true for evening exercise. Like caffeine, the later you exercise, the more it wakes you up. Try to hit the gym in the morning or before dinner for the best night’s sleep. Your goal is to avoid having too much of anything in the hours leading up to sleep.