7 Simple Tips for Great Sleep
7 Simple Tips for Great Sleep
I have learned a few simple tips for great sleep over the years. It’s amazing how some easy changes can actually change how you feel during the day. I’ve always been on that has required a good amount of sleep and if I don’t get that required sleep things can get ugly real quick. It’s even worse when you just can’t sleep. I also find it interesting that some people require less amount of sleep than others. No one person is the same. It’s all about finding what works for you and what makes you feel better.
Keep a Regular Sleep Schedule
I have found over the years that it is much easier to wake up every morning when you do it the same time over time. You need to know how much sleep you need to function properly and set a time that works for you and your schedule. There’s nothing worse that not getting enough sleep the night before and sleeping in all morning to make you feel tired all day long.
Limit the Caffeine after 5pm
This probably doesn’t seem like a big deal but it really is. I find it’s an even bigger deal with teenagers. Drinking caffeine after 5pm could hinder sleep. If you are shaking your head and saying that caffeine doesn’t bother you know matter what time you drink it, then you are probably highly addicted to caffeine! This used to be me. I could drink coffee at any time of the day and it would not affect my sleep one bit. I’ve since learned that it does affect my adrenals which in turn affects my sleep. It’s best to limit caffeine.
The funny thing is that we all know how to eat right but we just choose how we want to eat. I find that when I eat a healthier diet I sleep way better at night. It’s not always easy for me to eat the right amount of protein or fruits and vegetables but I’m getting better and it definitely helps my sleep patterns.
Liquids Before Bedtime
I should also mention to be sure and get enough water during the day. Hydration plays an important role in your overall health. I will warn that drinking too much before bedtime could cause you to wake up in the middle of the night just to go to the bathroom. You don’t want your sleep interrupted when you have the power to avoid this type of situation. For me, limiting my water intake about an hour or two before bedtime will get me through the whole night without interruption.
Get Regular Exercise
This tip should probably be bumped to the top of the list but I really don’t like exercise much so it will stay right here. It is important and I have to keep telling myself this. I find that I get my best sleep when I have exercised properly during the week. It doesn’t take a whole lot of exercise either. Simply walking 30 minutes a day for 3 to 4 times a week will make a huge difference in the way you sleep. I aim for at least 3o minutes of exercise everyday.
Manage your Stress
This one can be difficult. It’s really hard to sleep when you are filled with stress and/or anxiety. Getting enough exercise will definitely help with your stress level too. It’s funny how it all relates in some way. It may sound a bit silly but try clearing your brain before you go to bed. Try not to think of anything that causes you stress. Man, some days that seems much easier said than done but it really does help. You might also consider meditation too. It’s an excellent way to calm yourself. Many people have said for me to try a glass of warm milk. I think that is an old wives tale honestly. I’m not sure though. I’ve never tried it. I’m not a fan of milk, especially warm milk. Eeeww. No way.
Invest in a Good Mattress
I have recently invested in a good mattress and WOW! what a difference a simple mattress can make. There is nothing worse than waking up with aches and pains that are caused by your mattress with a lack of support and circulation. This is another one that should be at the top of the list because a good mattress is the start to a good nights sleep. We spend a good amount of our lifetime sleeping so this one is really important.
I’ve had many sleep problems in the past and I’m happy to have learned a few simple tips for great sleep. These tips should work for most. My husband works shift work and he still struggles with sleep patterns. One of the best tips from him is to sleep with some sort of noise. He sleeps with a box fan going so it will drown out all the daily noise going on while he is sleeping. One more tip for shift work is to invest in some black out curtains. Black Out Curtains are a type of curtain with a really thick backing that literally blocks the light from shingin through the windows. It really makes a big difference especially if you are sensitive to light when you sleep. He says between black out curtains and the box fan, he can get a decent amount of sleep.
If you have a tip for great sleep I would love to hear about it. Leave a comment below.