Sleeping well is an essential part of being healthy, but so many of us fail to achieve this goal. Here are my 10 tips for getting healthy by sleeping well, I hope they help!
Maintain a daily schedule. Sticking with normal daily schedule, even on the weekends will help your body know when it is time for bed. I know you cannot do the exact same thing every day because you will not be going to work every day, but try to keep your sleep-wake cycle to the same hours.
Reduce Caffeine Intake. If you are going to drink coffee, soda or any other beverage with caffeine, start tapering off after 2pm, this will help you fall asleep quicker at night.
Do not go to bed on a full or empty stomach. Going to bed on a full stomach can make you feel nauseous and going to be on an empty stomach. Try to not eat anything 2 hours before bedtime, but if you cannot help it, keep it to something small like a small banana, 1/2 of cereal or a few crackers.
Engage in regular exercise. Adding even just a few minutes of physical activity to your day can make a difference in your rest.Most of us don’t exercise intensely enough to really rev ourselves up so much that we override the sleep-promoting benefits of regular workouts. However, especially in people with trouble sleeping, making sure your sweat sessions end at least a couple of hours before bedtime. I have done a couple of calming yoga poses before bed before, but if you try this, make sure to not elevate your heart rate.
Limit beverage consumption before bed. Having to run to the bathroom in the middle of the night will ensure you do not sleep well. Stick with water or herbal tea before bed and try to drink 8 ounces or less the hour before you are trying to fall asleep.
Invest in comfortable mattress, bedding and pillow. Cody and I have a memory foam mattress that we both love and a down comforter that feels like you are being hugged by a cloud. Make sure to find the right mattress for you and who ever might be sharing it with you. Pillows and their cases are also important. I have had a few pillows in the past in my quest to find the correct one. Try them out at the store and if you find its not the one, you can always use it in your guest bedroom.
Keep a note pad by the bed. When I start going to bed I always think of things I need to do the next day and having a note pad by the bed helps me quiet my mind. I just write it down and poof, it is gone. Clearing your mind of this mental clutter can help you drift off more smoothly.
Nap — wisely. When done right, a little daytime snooze will not destroy your nighttime slumber, and can boost memory, alertness and job performance. Just make sure you limit your nap to 30 minutes, max, and don’t snooze too close to bedtime.
Keep a consistent sleep/wake schedule, even on weekends. Sticking to your work-week sleep and wake schedule over the weekend sounds like torture to most of us, but it’s actually a wise move where sleep is concerned. Staying up and sleeping in later than normal can shift your body’s natural clock in the same way that cross-country travel does.
Resist the urge to snooze. In the past I was a big snoozer, but now I set my alarm for the exact time I know I have to get up and it forces me to get out of bed. I know that if I hit the alarm even once I am going to miss something important. I suggest deciding the exact time you want to wake up and then set the alarm for that time, no need for 7 different alarms. Tell yourself you need to be awake at that specific time and you will see that hitting snooze will not be a problem.
These are my 10 tips, what would you add to the list? Do you already use these tips to help you fall asleep? I would love to hear from you, so leave a comment below.