As discussed in my last post, getting a good night’s sleep is crucial. It is important to both physical health + mental health to get proper rest. That can be easier said than done.
There could be many reasons a person isn’t getting their eight hours a day. Work, family obligations, school, stress, etc. can all play a factor in how much sleep someone gets. It isn’t always easy to put something off when you can finish it that night. Even binge-watching Netflix can keep someone up.
There are many things a person can do to not only help them sleep more but also to help them sleep better. When it comes to sleep, quality > quantity. Getting full cycles of REM sleep will allow a person to wake up feeling much more rested. Here are some ways to help yourself get a better night’s sleep.
During the Day
What a person does during the day affects their sleep patterns. Being exposed to natural sunlight can help someone sleep better. A day in the sun is tiring to everyone. Exercising during the day will also help someone sleep more soundly. It is important to stay away from big meals + drinks before bed as they can cause a person wake up in the middle of the night.
It is also best to avoid caffeine after a certain time of day. Expert recommendations vary but most can agree that a person shouldn’t consume caffeine after 2PM.
Taking a nap would derail a sound night’s sleep. One should also stick strongly to their sleep schedule. Your body gets into a rhythm every day + if that rhythm is disrupted by sleeping late or napping it can affect what time they will fall asleep later.
Shutting off TVs + computers before bed can help someone fall asleep more easily. The light in the TV or computer signals to the brain that it needs to stay awake + can block melatonin production. It is also best not to do things before bed that get the mind going. If a person’s mind is focusing on a problem or being too active, it can also keep them awake.
The best thing before bed is to take a warm shower or bath. Anything that relaxes you + helps you wind down before bed will improve your sleep.
When it comes to sleeping, a cool + calming environment is best. A room that is too cold may wake a person up in the middle of the night. Conversely, a room that is too warm can make it hard to fall asleep.
People sleep best in darkness. This may be because light can disrupt your eye movements + therefore REM sleep. Investing in an eye mask could do wonders for your slumber.
The amount of noise can is much more of a personal preference. Some people prefer complete silence. White noise or other sounds can also facilitate a better night’s rest. I have an app on my phone, Sleep Cycle, that monitors sleep + has a variety of sleep tones to choose from.
Getting a good night’s sleep is easy as long as a person can let all the right elements fall into place. What helps you get a good night’s rest? Tell me about it in the comment section.