A good night’s sleep is essential to staying healthy, just like having a healthy diet and getting adequate exercise. In order to ensure that you get the recommended average of 8 hours, and that it is effective, there are a few tricks to keep in mind.
Be Thoughtful About What You Eat and Drink
There are some foods and drinks that can cause interruption to your sleep. Caffeine is an obvious one, as well as alcohol. Drinking caffeine even 10 hours before bedtime can cause sleep problems. Eating spicy foods can cause heartburn, or indigestion, which in turn is limits the ability to sleep. Similarly, eating any full meal before bedtime can cause interruptions to the sleep cycle, especially ones that consist of carbs and sugar. There are some foods that may actually help with a good night's sleep, such as yogurt, warm milk, tea, and various fruits.
Keep Your Brain From Overstimulation
Many of us tend to go to bed with our brains still on overdrive. Having stress, worry, or other thoughts going through your head at bedtime can cause wakefulness. It is beneficial to try a variety of techniques that might help with calming down your mind and getting it ready for bed. This might include meditation, deep breathing exercises, yoga, or even listening to relaxing music. Staying away from watching television, doing work on the laptop, or playing on your phone is important, as well. In fact, it is recommended that all screen time cease at least an hour prior to bedtime.
Find The Right Bed
Sometimes all it takes is finding the right bed and pillow. There are numerous types of mattresses available that can be fit to your specific needs. If you have back trouble, you may need a mattress with a different firmness. There are mattresses that can help if you have bad allergies. There are also memory foam mattresses to help couples that have different needs. SImilarly, pillows come in a variety. From pillows that keep you cool to ones that give more support, there are numerous ways to meet your specific sleep needs.
Learn How To Go Back To Sleep
Even if we try these tricks for a good night's sleep, we are sometimes awaken for various reasons. Keeping this in mind, it is important to learn different ways that can help get your body back to sleep. One idea is focusing on different relaxation techniques, such as those mentioned previously. Meditation or deep breathing can lead your body back into sleep. If after being awaken your mind has too many ideas or worries, jot them down on a notebook that is kept by your bed. This will eliminate the need to worry about forgetting things and put your mind back to ease.
Time To See The Doctor
If you have tried these tips and still have trouble getting a good night's rest, it may be time to talk to your doctor. There are different supplements and medications that may be prescribed to help, as there are certain sleep disorders that need medical attention.