Get a Better Night’s Sleep With These 5 Tips
Sleep deprivation is one of the most common health issues of today. Of course it’s important to get enough sleep so that you can think clearly, but sleep also helps keep our bodies strong. While we sleep, our brain takes an assessment of how our body is doing, and takes the time to repair itself. Without enough sleep, we impair the abilities of our immune systems and leave ourselves susceptible to stress, which can causes illness. Here are five tips for getting better sleep at night:
- Avoid Caffeine Past 2pm: This can be tough to do for my fellow coffee lovers out there, but it is important for you to get a good night’s sleep. This includes soft drinks and tea. Even decaf coffee and green tea have trace amounts of caffeine in them. Have your favorite caffeinated beverages in the morning and for lunch, but cut yourself off by the early afternoon. If you want to try an experiment, then work on slowly weaning yourself off of caffeine altogether. You might find that you’ve been far too dependent on it, and it may solve all of your sleeping woes.
- Keep A Regular Schedule: Try to stick to a sleeping routine. Your body has an internal clock called a circadian rhythm. Have you ever woken up minutes before your alarm was about to go off? That’s thanks to your circadian rhythm. Your body learns when it’s time to wake up and when it’s time to go to bed. It’ll set off the cascade of hormones and chemicals to gear you up for sleep. To keep this rhythm strong, have a nightly routine, such as stretching, brushing your teeth, and taking ten minutes of meditation before you drift off to sleep.
- No Screens an Hour Before Bed: Avoid any electronic screens at least an hour before bed. Put down your tablets, computers, smartphones, and turn off the TVs. The blue light that is emitted from electronics alters the way our brain interprets time. The light sources will tell our minds that it’s still daylight, and our brains won’t release the right amount of melatonin needed to give us a deep sleep. Instead stay entertained by doing other calming activities like reading a chapter in a book, doing a crossword puzzle, or spending time talking with a loved one. All of these activities are more beneficial for the brain and spirit than any show can give.
- Get Regular Exercise: If you have excess energy stored up in the body, then you’ll be fitful while trying to sleep. Being physically tired can help you shut your mind down to get a deep sleep. Doing something every day can keep you healthy and ready for a good night’s rest. Go for a walk, or a run, ride a bike, or you can do other things like lifting weights or a yoga routine. Whatever it is that you like to do, make sure that you get at least 30-60 minutes of exercise in daily.
- Eat Healthy: Along with moving every day, you also need to be mindful of what you’re eating. Processed foods are full of sugars, which can give you pent up energy. By eating more natural foods, you’ll have a steady source of energy throughout the whole day, so you’ll feel more level throughout the entire day, and be ready for bed by night.
By following these five tips for a better night’s sleep, you can start getting better sleep immediately. Try to do these things first before you reach for a sleeping pill. Children need about 9+ hours of sleep, young-middle aged adults need about 8-7 hours, and older adults need about 6 hours of sleep. Form new, good sleep habits to keep your mind sharp and your body strong.