22 Tips from Science for a Better Night’s Sleep

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Everybody knows we need enough sleep, but no matter what, sometimes we just can’t get what we want. We’ve taken the experts thoughts and put them together to create this list of what they say are the best tips for getting a good night’s sleep:

1 – Schedule constant wake & sleep times

When you stick to the same schedule every day of the week, it keeps your body’s natural clock in tune. Otherwise, sleeping late on Sunday morning will make it difficult to sleep Sunday night and that can make Monday morning worse than ever.

2 – Keep the bedroom cool and dark

Even the tiniest sliver of light will disrupt your sleep, from the glow of your alarm clock to lights peeking in through the curtains. If some light still seeps in, consider wearing an eye mask. And set your thermostat between 60 and 67 so it’s just right for sleeping.

3 – Cut back on the alcohol

Even though that delicious little nightcap makes you fall asleep easier, when the effects wear off you’ll usually wake up during the middle of the night and not be able to go back to sleep.

4 – No more caffeine

Caffeine stays in your system longer than you think. The experts say to lay off coffee, tea or any beverage with caffeine by the early afternoon so it won’t keep you up at night.

5 – Regular exercise

Vigorous exercise during the day helps you get the best sleep. But don’t do it close to bedtime. Finish up your regular workout at least a few hours before bedtime.

sleeping with alarm clock6 – Forget the snooze button

Skip the snooze button and set your alarm for when you really need to get up, not a few minutes earlier. The snooze button will often disturb your valuable REM sleep, making you feel even groggier when we finally wake up.

7 – Quiet things down

Any extraneous noises should be left outside of the bedroom. If an occasional horn or siren from outside keeps you awake, try a white noise machine or use some earplugs to help you sleep.

8 – Put on the socks

If your feet feel a little chilly when you’re hitting the sack and it’s keeping you awake, having warm feet will help you fall asleep a lot faster. Put on a fresh pair of socks before climbing in bed and you’ll sleep a lot more soundly.

9 – The power down period

Around an hour before bedtime, dim the lights and shut down all your electronic devices, from your smartphone to your laptop and TV. Bright lights tell your brain to be alert, and not the opposite.

10 – Avoid heavy meals

Sometimes a heavy meal means you won’t get hungry for quite awhile, but don’t have one close to bedtime or your digestion process will keep you awake.

11 – Read a good book

Reading is a great form of relaxation, but not in the bedroom. A good book can be great if you sit down with it in some other room of the house.

12 – Ban the animals

No matter how much you may love your pet, it will at some time disturb your sleep. Keep your furry friend away from the bedroom when you’re trying to sleep.

13 – The mattress must fit

Often the cause of your sleepless nights may be less about you and more about your mattress you’re sleeping on. Buy a new one if it’s more than ten years old for a better night’s sleep.

baby-sleeping-tricks14 – Naps

A daytime nap shouldn’t create problems sleeping at night, and it can boost your alertness, performance and memory. Limit your siesta to no more than 30 minutes and don’t take it late in the day when your regular bedtime is approaching.

15 – Yoga & meditation

Winding down at the end of the day can take some effort. Activities like yoga, meditation and even prayer may slow down your breathing and heart rate to a more comfortable point, helping you to drift off to dreamland sooner.

16 – Deep breathing

If quiet reflection doesn’t do the trick, then some simple breathing exercises to mimic how your body feels when it’s relaxed. This stimulates your parasympathetic system and calms you down to be ready for sleep.

17 – Aromatherapy

The scent of lavender has been noted for its sleep-inducing benefits. Several studies have concluded that a sniff or two before bedtime helps people with insomnia fall asleep more easily.

18 – A hot bath

A soak before bedtime raises your body temperature, and then when you dry off, you cool down quickly and this mimics the way your body’s temperature naturally lowers when you’re getting ready for sleep, helping you to fall asleep faster and also get better quality sleep.

19 – Write it down

Writing down what’s bothering you will actually convince your mind that what’s keeping you awake can be picked up and placed somewhere else. This clears your mind of all its metal clutter and you’ll drift off to sleep a lot quicker.

20 – Avoid liquids

Never go to sleep dehydrated, but try cutting off your water supply just a few hours before bedtime for a restful night’s sleep and fewer trips to the bathroom.

21 – Get up if you can’t sleep

When all else fails, leave your bed and do something to take your mind off whatever it is that’s keeping you awake. Just so long as it’s relaxing and doesn’t involve loud noises or bright lights. Climb back in bed after about 20 minutes when you become drowsy again.

22 – Sunlight awakens you

For thousands of years the sun has awakened human beings, and it will work for you too. Getting some natural light will trigger your brain and reset your biological clock in the morning and help you start off your day wide awake and alert.

The experts have spoken, and they say you can have a better night’s sleep. Try some of these helpful suggestions and see if they help you in getting a better night’s sleep.

 

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