Do you know what it takes to get a good night’s rest?
The reality of being a busy person is that when it comes time for sleeping, we need to sleep! The precious moments we have to give to sleep are not being put to good use if we are tossing and turning, struggling to finally drift off. When we are planning to fall asleep, we need to quickly fall asleep.
Although there is no magic formula to guarantee success, there are things you can do, some of which occur much earlier in the day, to give yourself the greatest chance of getting all of the beauty sleep you had planned to. Try following these 10 EASY steps tonight.
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A good night’s rest starts with being proactive early in the day and doing these things:
Did you know that those who get regular exercise have an easier time falling asleep than those who don’t? When it comes to exercise, the earlier in the day the better. You want to avoid exercising within three to four hours of the time you want to go to sleep.
2. Good diet
Eating healthy also keeps your body running optimally. Eating processed foods only takes your body longer to digest, which means your digestive system can still be working overtime when you want to sleep.
3. Drink plenty of water
Again the idea is to keep your body systems running smoothly all day.
4. Short naps only
Experts say that 10 to 20 minute naps give you the most benefit as they rejuvenate your mind, body, and spirit. Taking longer naps puts you at risk for difficulties in falling asleep at night. If you must nap, short naps only.
When it comes time for bedtime you should:
5. Establish a regular bedtime
Erratic sleep/wake patterns is just asking for trouble when it comes time to sleep. Our bodies like routine, and establishing a regular bedtime is essential.
6. Establish a regular bedtime routine
Whether you are drinking some tea, taking a hot bath, or doing some LIGHT reading, doing the same thing before bed every night signals to our body that sleep is coming.
7. Do not work in bed
Whether you are working on your laptop, reading necessary information, or even just making notes about your workday, avoid working in bed. Bed is just not for work.
8. Limit exposure to electronics before bed
According to Randy Dotinga, a Health Reporter on USNews.com, “The problem is that light exposure before sleep can disrupt body rhythms and suppress the release of the hormone melatonin, which promotes sleep.” according to Allison G. Harvey, a sleep specialist and professor of psychology at the University of California at Berkeley as cited in the full article, here.
9. If you don’t fall asleep in 20 minutes or so, get up
Trying to force yourself to sleep only leads to further frustration, which only worsens the problem.
10. Create a comfortable and soothing environment for sleeping
Avoid bright colors, make sure the temperature and bedding doesn’t make you too hot or too cold, and spraying a little linen spray in a lavender scent is a nice touch.
Getting a good night of sleep is essential to having good days. There are some things you can do, beginning early in the day, to create the environment that is best for sleeping. Waking up rested, refreshed, and ready to take on the day can be a reality by following some of these simple steps.
For more on this topic, try reading How to Get a Good Night’s Rest, and It Has Everything to Do With Getting to Bed Earlier.
This post is based on day six in Crystal Paine’s new course, Make Over Your Evenings. We are working through this course together as a community, and you can still join in. Click on the graphic below to purchase the course, it’s only $17, and there is even a money back guarantee!