Just because a night’s sleep is over pretty quickly and you’re not aware of what’s happening, it doesn’t mean sleeping isn’t a critical part of life. It’s when you sleep that your body recovers and regenerates. Without a healthy sleeping pattern, you are going to find yourself feeling more drained as the days go on, and finally, you could even have a mental breakdown.
I love a great night’s sleep, and over the years, I’ve learned how to keep my sleeping patterns healthy and refreshing. Here are my top tips for getting the most out of your time between the sheets…
Get Into A Regular Routine
As a kid, you hated your parents for making you go to be at a certain time, but they really were doing you a big favour. The reality is that if you stick to a routine, then it’s kind of like setting a timer for your body. For example, if you make it habit to go to bed at 9, your body will adapt and prepare itself without you having to think about it. It works the same way for the time you get up. And by following a routine, you are giving your body enough time to heal and prepare you for the next day. I personally make it my mission to wind down for the night by 9, and it’s a routine that’s served me well.
Get In The Mood
It is recommended that you get yourself in the mood before going to bed. This is because you don’t have a switch you can flip to make you fall asleep. There is a process involved and you have to respect it. In other words, take a hot bath or dim the lights an hour before crawling in. You can also read a book or magazine if it will help settle your mind. The point is to relax and get your mind and body in the same place.
No Electronics In The Bedroom
Even though you probably feel like you will die without your phone or laptop, there are certain things you just shouldn’t have in the bedroom. They are distracting, and even when you turn them off, they can linger in the back of your mind.
Get The Right Temperature
While there is a common temperature of 60 to 65 degrees for having a good night’s sleep, some people prefer things a little hotter at 70 degrees. Find the right temperature and use a fan or air-conditioner to help regulate that temperature. You’ll be surprised at how effective this can be for getting you to sleep like a baby.
Avoid All Types Of Lighting
Yes, the big alarm clock with those bright red numbers flashing in your direction is appealing when you are awake, but it won’t do you any favours when you are trying to go to sleep. In fact, the smallest amount of light can break the natural rhythm of your body and prevent you from reaching regenerating levels of sleep. If possible, keep the room dark and as mentioned earlier, don’t allow electronics inside.
Establish The Purpose Of Your Bedroom
It might sound strange, but you subconsciously establish the purpose of your bedroom through what you actually use it for. More specifically, if you watch television there, eat, play video games, work, then your mind won’t associate your bedroom as a place where you rest. Instead, every time you step inside, you will feel obligated to wake up before even trying to sleep. Only use the bedroom for sleeping and sex. Anything else should be handled in another room of the house or apartment.
Watch What You Eat
The food you eat just before you go to bed will influence your sleeping pattern. For example, grains and sugar are going to keep you awake. This is followed by your blood sugar level dropping too low after a little while, and it can actually wake you up during sleep.
Prevent Unnecessary Noise
Falling asleep with an environment that never seems to be quiet can be challenging. But there are ways you can block these noises, like using earplugs or investing in a white noise machine. Even a fan that hums lightly can help drown out the environment.
Treat Yourself To A New Mattress
A new mattress is a good way to improve the quality of rest, especially if your old one is worn out. Check out reviews first, such as this one of the Sleepys.
Reduce Your Stress Levels
Nothing can keep you up at night as stress can. Even the strongest caffeine feels like a puppy compared to some heavy stress. But if you want to get the sleep you know you need, you have to prioritise reducing your stress levels. This means getting a regular massage or participating in meditation or yoga. Learn methods on how you can create a relaxing environment for yourself and use them to promote better sleep.
Don’t Forget About Exercise
It seems like exercise is the answer to everything. Not only does it keep your body healthy, but it promotes a healthier mind too. You work out your stress, you gain confidence, and you burn up energy that helps you to fall asleep at night. So get an exercise routine in place (experts recommend in the morning) and stick to it. Plus, it will do more than just help you sleep better.
Alternatively, you can look out for nutrients, which can actually help bring your mind to rest and prepare it for sleep. That’s right, certain nutrients with calming amino acids are the perfect solution for some individuals.
Now that you know how important sleeping patterns can be, try sticking to them from now on.