It is very important to get enough sleep. Otherwise, you risk your health. Most people underestimate how significant sleep is for their bodies. However, it is not just about getting enough sleep; it's also about getting the right kind of sleep. Follow these steps, and you will be well on your way to getting more peaceful sleep.
Instructions
1. Get on a routine and stick to the schedule. You mustn’t vary your sleeping times by more than an hour. Otherwise, you run the risk of severely disrupting your sleep quality by what doctors describe as advancing the sleep phase. If you normally wake up at 6 a.m. on weekdays to get to work, and go to bed around 10 p.m. (which is when you start to feel sleepy) but then on the weekend, you sleep in until 9:30 a.m., you probably won't be able to fall asleep that night until 1 a.m. or later. Consequently, you won't get up the next morning until 10 a.m., in which case it will become difficult to fall asleep at 10 p.m. Essentially, your body needs a routine.
2. Think about what you ate or drank right before bed. Don’t eat too much or too heavy of a meal--your stomach should not be too full. Your stomach should also not be too empty—otherwise you won’t be able to get to sleep because you will be thinking about how hungry you are. If you find yourself in need of some food, stick to foods that contain high levels of tryptophan. These include milk, turkey, yogurt, ice cream, soy beans and peanuts. Tryptophan helps the body produce serotonin in order to relax, and if you’re relaxed, you’ll no doubt sleep better. Doctors recommend that you eat at least 3 hours before going to bed to allow for proper digestion. Digestion doesn't work well if we are asleep, and a full stomach will certainly disrupt a good night’s rest by giving nightmares or stomach pain. Try to avoid drinking water or other fluids 1 hour prior to bedtime.
3. Keep the lights off. Exposure to light during the time you're supposed to be sleeping might wake you up by disrupting your body's internal cycles. If you need some light, use a night light or a blue lightbulb. Blue light is very relaxing. If you wake up and see any kind of bright light, you'll have a much harder time falling back asleep, so be sure to draw blinds or curtains fully. If you have a clock or anything else that gives off light be sure that it is a dim light.
4. You must exercise. Particularly if you have a job where you’re sitting all day, a lack of physical exertion could be contributing to the downfall of the quality of your sleep. So be sure to get 30 minutes of exercise two to three times per week. Whether it be walking, running, swimming or playing tennis, get that heart rate up!
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