Sleep better is one of the basic and most important for healthy life. We already post an article on Health and Fitness Tips before. Good sleep strategies are essential to deep, restorative sleep. Getting a good night’s sleep is one of the most important things you can do for your overall health and well-being. It gives your body time and energy to recover from the day’s stresses, and to stay sharp and focused each day. Without it, our bodies and our minds operate at progressively lower levels. We’ll show you how to make the most of a night, and get the sleep better you need. Here are our top 10 Best Tips to Sleep Better, faster, getting quality rest, and waking up easier in the morning.
Set a Bedtime
Go to bed and get up at the same time every day, even on weekends, holidays and days off. You set an alarm to get up every morning, but punctuality for going to bed is just as important. While you don’t have to set a nightly alarm, pick an hour for shutting down every night and stick to it—on weekends too. Your body needs routine.
Take a Bath
Taking a hot bath before bed can help induce sleep. This is because your body temperature has a strong influence on how fast you fall asleep. A night’s sleep is normally proceeded by a slight drop in body temperature and scientists have established that this drop in temperature tells your body to go to sleep. Exaggerate that effect with a toasty bath or shower then lie down and let your body heat get low.
Even the smallest amount of light can disturb slumber. That means TVs, computers, and even hallway lights should be switched to the off position until you’ve landed safely on the other side of morning.
Eat Better & Balance
What you eat can greatly affect how you sleep, even during the early half of the day. Eat breakfast first thing in the morning to sleep better at night. After eating well throughout the day, avoid eating spicy or junk foods at night, and instead choose something that will help you drift off. Heavy eating or drinking before bed increases your chances of indigestion or frequent trips to the bathroom. A light dinner about two hours before bedtime can help you sleep more soundly.
Take a Deep Breath
Many outside factors can contribute to overall sleep problems, including stress, certain illnesses, or short-term post-traumatic stress. Have there been any recent events or changes that have been troubling or otherwise preoccupying you? This issue may be following you subconsciously and interfering with your sleep.
What position do you sleep in? A new study found that sleeping positions affect personality and sleep as wel, by determining how we feel when we wake up. You may not realize it over the course of the night, but your sleeping position could not be great for your body—or the quality of shuteye you get. Find out which sleeping style is best for you, and make a conscious effort to fix it when you go to bed, and you’ll wake up feeling more refreshed in the morning.
No Smoking, Drinking and Caffeine
A night of debauchery every now and then is fine but don’t make a habit of a glass of wine and a smoke before bed. Alcohol and nicotine are stimulants that can not only keep you wide-eyed, but also interrupt a peaceful night’s sleep. It’s fine that you can’t get through the day without your morning latte, but make it a rule that no caffeine touches your lips after sundown.
Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there’s enough room for two.
Perfect Amount of Sleep
Many of us try to sleep as little as possible—or feel like we have should. Not everyone needs the same exact amount of sleep, but with a little trial and error, you should find your sweet spot pretty easily. Count back 7.5 hours from when you need to wake up, and make sure you get to bed at that time—then adjust accordingly. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight.
The best time to prepare for a good night’s sleep is the first thing in the morning. Exercising in the morning can help deepen your sleep and make sure you fall asleep quicker, according to a study by the National Sleep Foundation. If you aren’t much of an exerciser, there’s no better time than now to upgrade your health and fitness routine than now.
A day of physical exertion (such as taking a run or a swim) or better yet, regular exercise, can make for deeper and more restful sleep. Don’t exercise right before bed to help you get to sleep; while it tires out your muscles, it also boosts your heart rate and makes you even wider awake. Give your body time to cool down, and for you to re-hydrate so consider about 2 hours before bedtime as a cutoff for exercise.