Sleep is so important to increasing your energy levels and efficiency. Everyone always hears about the college students who cram for big tests with energy drinks and adderall. Studies have shown, you are always better off going to bed at a reasonable time and getting a restful night of sleep. You remember more and overall preform better on a restful nights sleep. Here are 5 tips on how to get that restful sleep.
This means no laying in bed with your phone. It is proven to keep your mind active and alert which is the exact opposite of what you want. Have you ever gotten anxiety because you couldn't fall asleep? It just compounds on itself so you need to power off the screens and just chill for at least 30 minutes before jumping in bed.
The goal here is to fall asleep within 5 minutes of jumping into your bed. Once in bed make sure you put your phone away AND turn your alarm clock the other way. Many people find themselves waking up a few times just to glance at the clock to see how much time they have left. This is bad, it can make your mind race with thoughts about the day to come and stress you out unnecessarily. Let your rest be rest and enjoy it.
Bonus Tip If you can, dim the lights in your home 2-3 hours before you actually go to sleep. The dim lights give a signal to your brain to make melatonin, the sleep hormone.
Eating heavy meals right before bed overloads your digestive system which can affect how well you sleep. What you can have is a light snack like a yogurt or some crackers, ideally you want to be done eating at least an hour before bed time.
3. Set your Body Clock
If you go to sleep at roughly the same time every night, you are training your body. This routine will get both your body and brain working to make sure you wake up at the same time and fall asleep faster.
Bonus Tip If you bask in bright light right when you get out of bed, your brain will send signals to your body telling it to get going!
Proper bedding is a must have when trying to sleep effectively. From your pillow to your sheets, everything contributes to that restful night of sleep. In a survey of over 300 customers who bought bamboo sheets, 88% reported that their sleep improved dramatically. The feeling of pure comfort is proven to put the mind at rest and get you thinking about how good you feel instead of what you have to do the next day. Also the cooling effects of bamboo sheets makes it so people who over heat at night fall asleep and stay asleep.
The pillow is just as important, you have to put your neck in neutral so to speak. It should be too fat and not too flat. If you wake up with a stiff neck sometimes, its your pillow. What you want to do is support the natural curve in your neck if your sleeping on your back. If you're a side sleeper you want to try to have your nose lined up down the center of your body. If you're a stomach sleeper, I would suggest trying not to sleep on your stomach, it can twist your neck easier causing you to wake up with a sore neck you have to deal with all day.
Caffeine in the morning is fine, but after the clock hits 12 its best to not have anymore. Even small amounts chocolate can disrupt your sleep. Also note some pain relievers and weight loss pill contain caffeine so be sure to read labels.
Exercising is great, regular exercise does help you sleep better at night as long as you don't do it directly before bed. After a workout your body actually gets a boost of energy that can last 3-4 hours making it difficult to fall asleep. Yoga and light stretching before bed is a great alternative, it puts you in a relaxed state of mind and helps you drift off into sleep easier.
I hope this how to is able to let you get some rest. The biggest one for me that helped me sleep better was making sure my alarm was set and then not looking at the clock till it went off. I would get too anxious if I was able to see it. Give these tips a try and let us know what you think!