Small Tips For A Better Night’s Sleep
Every morning we all seem to go thru the same routine and it all begins with our alarm clock. While most of us would rather throw it out the window and never have to deal with that annoying buzzing, whether we like it or not, it’s telling us that we need to get up. But what if, instead of the constant struggle we deal with in the mornings, we woke up with an abundance of energy and felt like we could take on anything that life threw us? Well, as a matter of fact, we can. Even those who say “I can’t sleep” or who suffer from neurological sleep disorders, these tips can help you wake up feeling more energized!
Disconnect from things – One of our biggest friends is technology, but before a good night’s sleep, you need to make sure you put away the tablet, smart phone, etc. before you go to bed. This doesn’t mean right before you turn off the lights. Your eyes will need to readjust to the natural light in the room or the darkness and staring at the bright light of a phone doesn’t help.
Total darkness – Growing up, there was always a fear of monsters living in the closets or under the bed, so our mom or dad would always leave some sort of light on or even turn on a night light. While having something subtle is good to help you see where you are going, the best way to get the most out of your sleep is to be in a pitch black room, or as dark as possible.
Turn down the thermostat – Studies have shown that people who sleep better have their thermostat set between 65 and 72 degrees Fahrenheit. It’s never a good idea to go to bed too cold, but you also don’t want to be too hot either. Your body temperature drops once you are in a deep state of sleep, so allow for that to take place to get the most out of your time in bed.
Complete silence – This one is pretty self explanatory. Make sure you have the radio or TV turned off to allow yourself to fall into a deeper state of sleep. But if you must have some noise, try a fan to get the “white noise” effect.
Cut off the caffeine – There is nothing worse than trying to fall asleep when your heart is racing 100 miles per hour. Make sure you know when your body has come down off of it’s “high” so you know when to stop drinking the soda, coffee, or energy drinks.
Get in a routine – It takes 30 days to develop a habit so why not start one when it comes to your sleep. Whether it is reading a chapter of your favorite book or watching your favorite show, make sure you stick with it to get your body used to it. Also, try to go to bed every night around the same time. The human body is a machine and needs to recharge every night, but the more it is on a schedule, the better it can react to things such as illness.
Limit the alcohol – While it gives the sense of being tired, alcohol actually has a negative effect on sleep and studies have shown that it causes more waking up and trying to fall back asleep thus causing less sleep to occur.