Tips for Getting the Sleep You Need Each Night

Tips for Getting the Sleep You Need Each Night

There’s a lot riding on how well you sleep at night. Mood, productivity, awareness, ability to concentrate, your metabolism and immune system all depend on getting a restful night’s sleep. There’s plenty of science to support the fact that cardiovascular help is tied to healthy sleep, and that inadequate sleep puts you at higher risk for obesity, mood disorders (i.e. depression) and general irritability. In general, sleep has a lot to do with your mental health. Clearly, not taking sleep seriously is risky, even self-destructive behavior.

Bedtime routine

Your body is on a 24-hour clock, which means healthful routines are important, especially those that govern your sleep. Make a point of getting to bed at the same time each night (weekends, too) so that you’re waking up at the same time each morning. Sticking with a regular sleep regimen will help you feel rested, refreshed and prepared to meet the challenges of the day. It’ll also support your overall mental and physical health and well-being.

Sleep habits

Observing healthy sleep habits is an important part of maintaining a regular and healthy sleep regimen. Prepare for bed each night by turning off screens an hour or so before bedtime and spend a few minutes winding down by reading, journaling or just sitting quietly and contemplating the day’s events. Maintain a peaceful sleep environment that’s completely dark, quiet and comfortable. Put the smartphone away and switch off the TV and the laptop. Set your thermostat at 70 to 72 degrees and make sure your pillow is suitable.

Don’t underestimate the value of a comfortable, supportive mattress. It’s one of the most important features of a restful sleep environment. Finding the best mattress for you depends on several factors: Do you sleep on your stomach or your side? Do you have a condition that requires a special kind of mattress? Whatever your needs, it’s important to spend some time finding out what’s available at the best price.

Watch what you eat and drink

It’s a common mistake to enjoy a hot cup or two of coffee after dinner. Caffeine is a stimulant and can make it difficult to get to sleep at night. Many people are unaware that sugar and nicotine are also stimulants, so no smoking or second helpings of dessert before bedtime. Your body will tell you when to cut off the stimulants each evening, though it won’t be the same for everyone.

Limit napping

Taking naps can be a dicey thing if you’re having trouble getting to sleep at night. While napping can help restore some badly needed energy during the day, it may also throw off your body clock and cause problems at night. In general, try to limit napping to those times when you really need to close your eyes for a few minutes, maybe when recovering from illness, if it’s been a busy and stressful week at work or school or if you just had a rough night.

Stay in your sleep groove

Most of us wake up once or twice during the night. Sometimes it’s difficult to get back to sleep. If you do wake up, stay in your sleep groove by avoiding any stimulation such as watching late night television or trolling Facebook for 15-20 minutes.

Sleep is indispensable to your overall health, so it’s important to do whatever’s necessary to get to sleep and make sure you’re getting a solid seven to nine hours each night. It’s good for your mental and physical health, and keeps you alert and functioning smoothly throughout the day.

Courtesy of Pixabay.com.