Most people definitely take sleeping for granted. It is by far the one activity that we will spend the most time doing throughout our lives. We have been sleeping since we were babies and we will be sleeping when we are retired. Most people also realize the importance of getting a good night’s sleep, as we all know how much better and refreshed we feel if we get 8 hours of sleep as opposed to 4 hours.
Yet sleeping habits are one thing that people just “hope” will get better. Most people say they wish they could sleep earlier or they hope one day they can get 8 hours of sleep. Well it’s time to stop wishing and time to start doing! Here are a few easy steps we can take to make sure we get some great sleep. The key is to maybe start with one or two of these until they become a habit, and move on to the rest after.
Don’t exercise too late. Exercising is definitely important, but if you do it too late then it can disrupt your sleep. Studies show that 30 minutes of exercise will keep your body temperature high for about 4 hours, making it tougher to go to sleep. Time your exercise about 4 hours before you want to go to sleep and it will make it a lot easier for your body to fall asleep.
Turn off your brain. Many people have trouble going to sleep because they have too much on their minds. We tend to worry about things at night, but this can really disrupt your sleep. Instead, before you go to sleep write down 3 specific things you want to get done the next day and put it on your desk. This should take your mind off of them because you will see the list in the morning and get them done right away. Worrying can really destroy your sleep.
Eat a good snack. We all love snacking on things before we go to sleep. If you make a habit out of it, it can be very harmful to your health and cause lots of weight gain. It can also potentially disrupt your sleep if you don’t eat the right things. Ta being said, there are certain foods that can help you sleep better, and they’re also good for you. You want to focus on foods that contain tryptophan, the amino acid found in turkey that makes us sleepy. Things like cheese and crackers, bananas and peanut butter and fruit can all help with this.
Shut the devices down. Cell phones and tablets have become such a normal part of people’s lives that they routinely use them while in bed. We’ll even lay with them on in the dark before we go to sleep. This is a bad idea because studies have shown that the blue LED lights that these screens have can disrupt our sleep cycle, even after we’re done looking at them. Make it a point to not go on your phone or tablet at least a half-hour before you sleep.
Keep the temperature cool. The key here is melatonin, the hormone that signals our body to sleep. It is released when our body temperature cools down, which can be tough to do if you have the heat on high or have a space heater next to you. This is why it can also help to take a warm bath before sleep and slip in between some cool sheets, because this allows our body temperature to drop, helping us fall asleep much easier.