Are you half-asleep at work or school? Do you need multiple cups of coffee to get through your day? If so, you may not be getting enough rest or enough quality sleep.
Quality sleep comes when you are not restless at night and unwind in the appropriate sleep cycles to relax and heal both your body and mind. This type of sleep is required to give you energy and motivation. You will wake up feeling refreshed and ready to start your day.
Design for Restful Sleep
Keep reading to learn more about the best ways to perfect the art of restful sleep.
Verify Your Mattress is in Proper Condition
One of the best and easiest ways to see if you are getting restful sleep is to check your bed. How long have you been sleeping on your current mattress? Has it been over eight to ten years? If it has, you need to buy a mattress online or from a store that sells sleep systems, although they usually cost more than online deals. Just like anything else, mattresses can wear out and need to be replaced often to give you a restful night’s sleep!
Avoid Drinking Right Before Bed
One of the main reasons people wake up in the middle of the night and cannot get back to sleep is due to needing the bathroom. If you get up often in the middle of the night to use the bathroom, check to see how late you are drinking water. Make sure you are not drinking water right before bed to avoid having to get up multiple times. In addition, make sure you are not drinking stimulating liquids such as coffee and tea before bed as they contain caffeine within them and can give you restless nights.
Get into a Routine with a Sleep Schedule
One of the best ways to get restful sleep is to make sure you have a routine. Go to bed at the same time every night, so you get the same amount of sleep nightly. This is important for your body as well as your mind. You need to get approximately seven to eight hours of sleep a night, so your body has time to relax and repair itself for the next day.
Being consistent with the amount of sleep you get assists your body with the sleep-wake cycle. Lastly, if you do not fall asleep with twenty minutes to a half hour, get up and listen to soothing music or read a book. Doing something will allow you to relax and will assist you in getting tired as needed.
Create a Restful Atmosphere
Another essential way to make sure you are getting restful sleep is to create a room that is perfect for sleeping. This means you need to have a dark room. Use earplugs for noise and room darkening shades as necessary to block out light if you have to get up in the early morning hours. Avoid turning on the television as it stimulates you and keeps you up; same with electronic devices such as smartphones and tablets.
Do Not Eat Late at Night
An excellent tip for anyone, whether they are laying down to go to sleep or to do anything, is to avoid overeating. If you stuff yourself right before bed, you are going to be miserable. Heartburn and bloating can occur, which will make you feel lousy.
Eat early in the night and then snack on something light if you are hungry before bed. Avoid large or heavy meals one to two hours before bedtime, as you will not have enough time to digest your food before bed.
Meditate and Perform Exercise Nightly
The last great way to perfect the art of restful sleep is to meditate and exercise before bed. Meditation will help your mind quiet down and not worry so much about what is going on in life at the current moment. Exercise, particularly yoga, allows you to stretch your muscles that have been tight from sitting all day, especially if you have a desk job. The stretching enables the tissue to get needed activity and oxygen, which allows them to relax while sleeping, rather than cramping and causing you pain.
The Gist of it
It is vital to get the proper rest at night so that you can be fully present and aware the next day. Whether you have to work or take care of the kids, you need to be present and alert to avoid making any mistakes. Restful sleep can be enjoyed. If you are having trouble sleeping, make sure you are not overeating, not drinking before bed, and that you are getting enough sleep at night.
Also, make sure that your room is dark, that you stretch and meditate before bed, and most importantly, you have replaced your worn out mattress. If you follow these guidelines, you will be enjoying zzz’s the minute your head hits the pillow!
Are there any tips you have for restful sleep?
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