This is probably the biggest issue we all have, getting a good night’s sleep. Whether you are the parent of a young child or you are burning the candle at both ends, the importance of getting a good night’s sleep cannot be underestimated. And it can seem an impossible task to achieve if you have too much to do, but you can find the solution to your night time problems with a few simple tricks.
Getting To Know Your Circadian Rhythm
In other words, the sleep-wake cycle this is one of the most important things you need to be aware of so you can sleep well. It can take some time to get just right, but there are apps that can help you with this. The importance of setting your body’s internal clock will mean that you will feel better during the day.
Changing Your Bedroom
If your bedroom isn’t used for you to have a relaxing night this is something that you need to change right away. You need to make sure that your bed is comfy because if you wake up with a bad neck or a sore back regularly you may need to find a different mattress as well as pillows that provide more support. There are plenty of mattress reviews online that can point you in the right direction of what types to go for. But you also need to make sure that your bed is for the most appropriate activities. So don’t watch TV, don’t use your computer or work in bed, as your mind will associate the bedroom with those things, which means you won’t wind down properly at bedtime.
Be Aware About What You Eat And Drink
Especially in the few hours before you go to bed! Of course we all know about limiting caffeine but we also need to make sure that two hours before we go to bed that we limit our liquid intake because a full bladder will keep us from having a deep sleep. If you need to eat before bedtime try slow releasing carbs as opposed to refined ones which will spike your blood sugar.
Winding Down Before Bedtime
If you are prone to anxiety then you may benefit from having relaxation techniques as part of your daily life as well as before bedtime. You could try things like deep breathing the 4-7-8 technique has been shown as an effective way to relax as well as things like mindfulness, meditation, and progressive muscle relaxation. But depending on your individual approaches to relaxation you may find that a warm bath or relaxing by reading a non-stimulating book may be the best way for you give your body and mind what it needs.
There are also supplements you can take that will help you to sleep deeper, such as magnesium, but there is also evidence to show that prebiotics (not to be confused with probiotics) are effective in getting into a deep sleep. Sleep is not just the 8 hours where you don’t do anything, but to get a good night’s sleep, it involves implementing effective daytime activities too. Sleep should be the sign of a healthy lifestyle, remember this.