Sleeping well and feeling fully rested in the morning is something we all want, yet for many of us it seems so hard to achieve. Do you find yourself feeling tired often during the day? Perhaps you heavily rely on several cups of strong coffee in order to get you through your work, home and family commitments. But we shouldn’t need caffeine to help us power through, and if we’re getting enough rest, nor should we be feeling tired on a daily basis. If this sounds like you, perhaps to time to focus on your sleep.
Sleep deprivation has a significant detrimental effect on health. It can negatively affect your concentration, increase your susceptibility to illness and make you feel constantly fatigued. You probably know that you should aim for between 7 and 9 hours of sleep each night for optimum health and productivity daily. With our current modern lifestyles, this is often easier said than done, but it isn’t impossible. Here are a few starting points to help you on your way to the perfect slumber.
Turn Off Technology
Many of us use our over use digital devices in the evening, which isn’t a great starting point for a good night’s rest. Screens stimulate our minds and keep us awake. Turn off your TV, mobile phone and computer at least 2 hours before bedtime to enable your brain to effectively wind down. Once you’ve played a mobile game on GoldRushSlots and watched a season of your current Netflix viewing, set your alarm for the next morning and turn everything off. Have a bath, play a relaxing game or read a book instead.
Stick to a Routine
Devising a routine and sticking to it will give you the sleep overhaul that you need. Go to bed at the same time each night. Yes, even on weekends. Be sure to wake up at the same time daily too (even lie ins can hinder your successful sleep routines). As your body gets used to the same routine day in, day out, you’ll find it easier to fall asleep and achieve better quality sleep in no time.
Eat a Healthy Diet
There are many obvious benefits to eating a healthy diet and drinking plenty of water each day, but it is often overlooked that healthy eating can bring about better sleep. Don’t eat too close to bedtime; the digestion process can keep awake and you also more likely to store food as fat. Be sure to avoid caffeine close to bedtime as this will keep you awake. Alcohol should be avoided too. Whilst alcohol can help send you to sleep quickly, it will interfere significantly with your sleep cycle and you will suffer from lower quality sleep.
Relax Your Mind
If you are the worrying sort, it may take you a while to fall asleep as your mind is buzzing with all kinds of issues. Work on unwinding and relaxing; this might include meditation, yoga, a relaxing bath or listening to soothing music, for example. If you find it very difficult to unwind, you could be suffering from anxiety and should book an appointment with your GP.
Like most things in life, getting better at sleeping just takes practice. By following our tips, you should be getting in bed relaxed, happy and ready to enjoy many hours of quality sleep.