How to Get a Good Night’s Sleep?
Getting a good night’s sleep may be more important than we think. Sleep is a basic human need. Sleep helps to reboot the system. It is a vital part of good health and well-being. Sleep deficiency can lead to a myriad of physical and mental health problems. It can lead to bad decisions, accidents, injuries, loss of productivity, etc. You might have trouble learning, focusing, and reacting.
Understand What is Sleep
A good night’s sleep allows the body to repair itself. We usually go through three stages of non-REM sleep before entering REM sleep. This cycle usually takes anywhere between 1 hour to 2 hours after falling asleep.
This sleep cycle is repeated several times each night, depending on the length of your night’s rest. We usually dream during the REM phase of our sleep. The brain partially paralyzes the body during sleep to prevent us from acting out our dreams. It is time we realize that our ability to function during our waking hours depends on the quality and quantity of rest that we have taken the previous night.
Count Your Blessings
Studies have shown that an attitude of gratefulness significantly improves the quality of sleep and the quality of life. Make a note of matters worrying you. You should also make a list of the things you are grateful for before going to sleep. The idea is to count your blessings. Everyone has worries. Focusing on the positive aspects of your life will help you to feel thankful for whatever you have. It will help you focus on the resources life has given you.
It will also help to remind you of everything you have to look forward to in life. Research has shown that this short five-minute exercise focusing on gratitude helps a person to go through a profound paradigm shift towards positive behavior. This also helps to bring about positive outcomes to every situation.
Set Your Body Clock
Do you know that your body is equipped with an internal body clock? This internal body clock usually operates on a 24-hour cycle and is known as the circadian rhythm. This affects you when you sleep when you stay awake and perform all your bodily functions. Try to create a sleep schedule. This will ensure that you are awake at the same time every day. This practice over some time will make getting a good night’s sleep a part of your routine. Limit the variance to this routine as much as possible.
Avoid Sleeping in on Weekends
Staying up late and sleeping in late on weekends can disrupt your body’s internal clock. Schedule your weekend entertainment within your regular working hours. This will help the body to have a strong sleeping pattern.
Create a Restful Environment
Creating an environment conducive to getting a good night’s rest is very important. We are programmed to respond to a given environment. Do you recall feeling down and then walking into a gym where people are working out? You may have suddenly felt energized by the environment of the gym.
Create a room that’s ideal for sleeping. Focus on creating a quiet and peaceful sleeping environment in the bedroom. Switch off all light-emitting screens before bedtime. Consider using earplugs or soft soothing music to help you fall asleep.
Take a Bath Before Bedtime
Taking a bath before bedtime helps to relax the system. This is a simple but powerful addition to promote better sleep. Taking a hot bath before bed relaxes muscles and helps in getting a good night’s rest.
Include Meditation Sessions
Meditation rewires the brain. We recommend a five-minute gratitude session and a five-minute meditation session before your bedtime. Depression is the world’s fastest-growing disease. Stress, anxiety, worry, etc are growing amidst the COVID pandemic.
Meditation is so simple that it is often overlooked. Include a simple 5-minute meditation session before bedtime and you will be amazed by the results. Taking simple steps to reduce your stress levels and learning how to curb the worry habit can make it easier to get a good night’s rest. We suggest that you develop a bedtime ritual to prepare your mind for sleep.
No Stimulants Before Bedtime
Make it a point to avoid stimulants like Nicotine, caffeine, etc, before bedtime. The stimulating effects of nicotine, caffeine, etc. take hours to wear off and can disrupt a good night’s rest. Research has shown that the effect of caffeine can last up to eight hours. It is not advisable to drink hard liquor before bedtime.
Although alcohol might make you feel drowsy, it also dehydrates the body and can disrupt sleep later in the night. Eat a light meal. It is advisable to not go to bed either hungry or stuffed. Try including some slow-digesting carbohydrates in your meal before bedtime.
Avoid Napping or Limit Napping
Research has shown that napping during the day provides a boost in alertness and performance. However, ensure that you limit your daytime naps to no more than 20 minutes.
Ensure To Get the Necessary Exercise
Exercise has significant mental health benefits apart from the obvious physical health benefits. Exercise releases endorphins in the body which cause mood elevation. Research has shown that people who exercise at least three times per week sleep better at night and feel less sleepy during the day. Regular exercise also negates conditions such as insomnia, sleep apnea, etc.
It also significantly increases the amount of time you spend in the stage of deep, recuperative sleep during your sleep cycle. Exercise also helps you unwind. The more stimulation your brain receives during the day, the harder it can get for you to relax and unwind.
What if You Wake Up at Night?
Focus on staying calm and not getting stressed. Do a relaxing and non-stimulating activity like deep breathing or meditation. Research has shown that if you can lie down and stay immobile for 15 minutes, you will fall asleep.
Sleep is important for your physical and mental health. In case you have problems getting a good night’s rest, do not stress over your inability to fall asleep. This stress only encourages your body to stay awake. Practice the pointers given in this article and you will find that getting a good night’s rest is as easy as an apple pie.