In today’s hustle and bustle world, it is understandable that more and more people are having a hard time getting the sleep they need. The average adult needs 8 hours of sleep in order to function effectively. But, studies suggest that 50 to 70 percent of Americans suffer from sleep disorders.
What can you do to get a better night’s sleep? The answer may be not so far out of reach. There are many simple changes in your day-to-day habits that can help promote quality sleep.
1. Things to Avoid
Avoid big meals in the evening, especially those that contain fatty or spicy foods. These can lead to indigestion and heartburn.
Avoid alcohol. While alcohol induces sleep, it is not good quality sleep.
Avoid smoking. Nicotine is a stimulant and makes falling asleep more difficult.
Avoid too much liquids. Waking up to use the bathroom may prevent you from falling back to sleep.
Where you choose to sleep can make all the difference. Turn off the Lights. Darkness is your body’s natural signal that it is time to fall asleep.
Turn off the TV. Television is very stimulating to the brain, the flashing lights and various sounds can prevent sleep.
Keep the room cool. Studies have shown that 65 degrees is the best temperature for sleep.
Have room to move. Make sure your bed is big enough.
Invest in a quality mattress. A good mattress will prevent a stiff back and muscles.
3. Timing is Everything
Stay on schedule. Train your brain to know when it is time to shut down and sleep.
Set an alarm clock. Wake up at the same time everyday. You may want to experiment with finding the right time.
Take naps. Naps can be a great way to recharge, but no more than 30 minutes. and limit them to early afternoon.
4. Relaxation Techniques
Reading is a great way to fall asleep. Be sure to avoid books that are full of excitement. Save those for another time.
Take a warm bath. A soothing bath can relax the muscles and prepare your body for a good night sleep.
Be prepared. Get everything ready for the next day so that you can let your set your mind free and relax.
If hunger is a problem, have a light snack. Once again, Avoid anything that may cause indigestion.
Remember, sleep is necessary in order to be the best and most productive you can. A good nights sleep can make a huge difference in your life and increase your quality of life.