Last updated on June 8th, 2017 at 06:16 am
Are you feeling more irritable than normal lately? Or, are you just simply worn out? If you are, you may be in need of a better night’s sleep. Several factors can interfere with a good night’s sleep – from stress at work to family responsibilities and even unexpected changes in health and relationships. Quality sleep can be elusive, but if you follow these simple tips, you’ll be able to get a great night’s sleep and feel refreshed and no time.
1. Establish a Sleep Schedule Based on Your Body’s Natural Rhythm
Your body has a natural sleep-wake cycle, known as the circadian rhythm. Following this pattern is one of the most important components for achieving good sleep. Establishing a regular schedule – going to bed and getting up at the same time each day – will help you feel more refreshed and energized each day. With sleep, consistency is key.
Begin establishing this schedule by:
- Going to sleep and getting up at the time each day. Work on establishing a bedtime and wake time that work with your lifestyle.
- Avoid sleeping in. Even if you’re attempting to make up for lost sleep, sleeping in really does more harm than good. This practice throws off your rhythm and makes it harder to readjust after the fact. Instead of sleeping in, opt for a daytime nap.
- Avoid post-eating drowsiness. It can be easy to doze after eating a meal, even if it isn’t that heavy. Avoid this drowsiness and reserve your best sleep for your natural rest times by getting active after dinner. Keeping yourself from sleeping later in the day will help you sleep better at night.
2. Choose The Right Sleeping Position
Did you know that your sleeping position can not only help you to a better night’s sleep but also improve your overall health?
This list of sleeping positions has some great advice for the whole family:
- Is your back a little sore? Try sleeping on your side like a log
- Expecting a baby? Try the foetus position (yes really!)
- Are you the family snorer? Sleep in the ‘yearner’ position which is remarkably similar to the foetus.
And if you’re looking to NOT wake up with a sore neck, sleeping on your front isn’t recommended.
3. Monitor Your Food and Drink
What you eat and drink can play a big role in your night-time sleep. Don’t go to bed overly full or very hungry. The discomfort associated with either can keep you up at night. You also need to avoid foods that may prevent sleep, such as nicotine, caffeine, and alcohol. The stimulating effects on these can prevent good sleep. To prevent food from causing issues with your sleep quality…
• Cut back caffeine intake, especially in the afternoon and evening.
• Eat smaller lighter meals in the even rather than big, heavy meals.
• Avoid alcohol before bed.
• Limit your limit intake in the evening.
4. Create a Sleepy Time Routine
Having a routine that you follow prior to going to bed at night will help signal your body to sleep and prepare you for a better night’s rest.
Be sure to include components that induce relaxation.
Do the same things each evening as you prepare for bed, such as:
- Taking a warm bath.
- Reading a book.
- Listening to soft music
- Practicing deep breathing.
- Visualizing a peaceful rest.
Feeling refreshed in the morning (learn more) has a lot to do with the quality of your sleep. You can improve your sleep quality with these simple tips so that you get a great night’s sleep every night. Get more rest and feel better today by following your body’s natural sleep rhythms, watching your food intake, and creating a good sleepy time routine.