How To Get A Good Night's Sleep

Wednesday, January 22, 2020

Getting good, quality sleep can make a huge difference in your life. Almost half the population has, at some point, had problems sleeping (Source: WebMD). Poor sleep has been linked to higher levels of depression, obesity, and heart disease.

Those of us do sleep well often take it for granted. For those that find restful sleep difficult, it can have a profound effect on their quality of life.

Here are some tips to get into a good sleep routine.
Find out if there’s an underlying medical cause

Before you can get into a better sleep hygiene routine, you need to make sure that there isn’t an underlying medical condition causing you to lose sleep.

Anything from depression to sleep apnea to thyroid issues can cause insomnia, so see your doctor to rule these out.

Make sure your bedroom is a calm, relaxing space

Your bedroom should be comfortable, uncluttered and have a good flow of fresh air. Invest in a supportive mattress, pillows and some blackout curtains. Don’t have any TVs or electronics in there to distract you. At night, keep the temperature of your room between 60 and 67 degrees. This might seem a little on the cold side but research has shown that sleeping in a cold room is better for your health.
Avoid stimulants, alcohol and heavy meals before bed

Smoking, caffeine, and alcohol can all prevent you from sleeping well. Try and cut them out of you lifestyle altogether, or at least reduce their usage and don’t take them in the three hours before going to bed. Heavy or spicy meals before bed will also affect your sleep as your body is working hard to digest them while you are trying to get some shut-eye.
Consider taking a supplement

There are many herbal remedies and supplements to aid sleep, some of which have been used for decades Melatonin and magnesium are probably the most commonly known.

Make sure you consult a medical professional and read reviews to make sure that these will be suitable for you and not interfere with any other medications of health conditions.
Avoid daytime napping

It’s logical to want to catch up on sleep by napping during the day. If you’re doing this regularly, you’re reducing your chances of getting a good night’s sleep even further. Break the cycle of napping.
Get exercise

Taking up regular exercise has been shown to help you fall asleep faster, reduce night time waking and improve the quality of your sleep. Add to that a whole host of other health benefits, then there really isn’t an excuse not to do it.

Take the time to wind down before bed

People find it difficult to just switch from being awake and doing things to going to sleep. Instead, have a relaxing ritual that prepares you for a restful night. It could be anything from a warm bath to doing some gentle yoga. By taking this time for a bit of self-care regularly, your body will begin to recognize that’s it’s time to relax.

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