How to Get Better Sleep by Changing
should be no argument in that finding ways on how to get better sleep is one of
the most important things you can do for staying healthy and being alert and
ready for the next day.
But what happens when you are tossing and turning in your bed through the night, watching the time go by and knowing that you have less time to get your beauty sleep before that irritating alarm clock goes off? What happens is plain and simple; you stress out even more, which means the chances are that the next morning of feeling fresh and ready to go to work, is quite simply out of the question.
This is why
you need to prepare yourself and have control over your sleeping conditions, as
much as possible. A poll conducted by
the National Sleep Foundation in the U.S. revealed that 43% of Americans aged
13-64 said that they rarely or never get a good night’s sleep. It also found out that about 60% experience a
general sleeping disorder such as snoring, or waking up in the middle of the
Watch the video below that explains that diet and exercise is not enough to stay healthy - we also need our sleep. An interview with the 'sleep doctor', Dr Breus, who explains why we need our sleep and tips to get better sleep.
The best ways I have found that help people in general sleep better are the following:
Keep Your Bedroom For Sleep and Sex Only – Try to use your bedroom for the well known
“bedroom activities” only. Do not for
example use it to watch a late night movie, or use it as your second office for
work. The bedroom should be a part of
your house where your mind will associate it with relaxation.
Reduce Screen Time Before Bed – You should stay away from your
computer/laptop and from your TV screen at least an hour before going to sleep.
The exposure to light stimulates your brain and creates a false alertness and
stimulation, opposite to what is needed to move towards sleep.
Stay Away From The Coffee Machine – Rather than drinking coffee late at night,
prefer a mug of herbal tea such as chamomile or mint that will help you relax
through the night. For some people a glass of hot chocolate or
plain hot milk will make the eyelids a bit heavier.
Take a Warm Shower or Bath Before Bedtime – A great way to soothe the muscles just before
sleep by taking advantage of the steam from a hot bath or shower. Especially if you are suffering from a cold,
the steam will open up your sinuses to help you breathe better while you sleep.
Dim The Lights and Set The Temperature – By dimming the light or turning it completely
off, you will “tell” your brain that it is sleep time. Having an air-conditioner or central heating
is a perfect way to regulate your bedroom temperature. The best temperature for helping you get
proper sleep is between 65 and 72 degrees Fahrenheit (18-22 Celsius).
Plan Your Next Day Before You Hit The Pillow – By planning your next day, your mind will
have a feeling of relaxation knowing that everything has been taken care off,
ready for the challenges of the next day. Instead of thinking about what to do, or about any problems that need
solving, write them down and either find a quick solution, or wait till the
Read a Book –
Instead of reaching for any kind of LCD screen which gives out light, grab
yourself a good personal development book and read 15-30 pages every
night. Reading is a relaxing activity
that requires active engagement of your cognitive skills.
Have a Sleep Routine – Last but not least, try as much as possible to create yourself a
sleeping routine. An example would be to
have your dinner at 19:30, plan the next day including a to-do-list sipping on
a hot mug of chamomile tea, hot shower at 20:45, lights dimmed at 21:30, read
25 pages of your favorite personal development book, 22:00 hit the pillow.
Oh by the way, try squeezing sex between
those hours – no restrictions on exact time and length of time.