Getting a good night’s sleep is vital to our health and well-being, yet it’s a struggle for millions of Americans who feel the wrath of sleep deprivation on a daily basis. Sleep is as vital to good health as exercise and a healthy diet. When you sleep well, you concentrate better, you’re more motivated, you think more thoroughly, have more energy and simply feel better. People who do not get the proper amount of sleep each night are more stressed than their counterparts and oftentimes in unhappy moods. If you aren’t getting the sleep that you need each night, perhaps it’s time to wind down before tucking in for bed each night.
Our bodies need time to adjust from all of the energy, adrenaline, and action it’s endured during the day. Sleep provides time for our body to heal itself and prepare for another day. Yet, transitioning from day to night is difficult if not impossible for many people, especially someone who is stressed, mentally exhausted, or someone who is overwhelmed. Insomnia is a condition that affects one in four Americans. We’re more stressed out and sleep-deprived than ever before. It’s time for a change and with the change, sleep comes easily. Perhaps winding down before bedtime is the answer to your sleep problems. Try to turn off any distractions around you that would interrupt your attempt to get good sleep.
On the Way to Good Sleep
A new mattress and the best bed frame can improve sleep quality, especially if your current model is eight years old or older or if it is damaged or in bad condition. Sleeping pills available over-the-counter can also help improve sleep, but trying the wind-down method and the techniques above are the best start to better sleep. When we sleep well, we feel better, look better, have more energy, and keep our health in check. Make self-care and sleep a regular part of your care routine.
Set a Bedtime
We stick to a strict bedtime for our children yet find ourselves going to bed any time between 9 p.m. and 4 a.m. on a regular basis. Life is busy, but sleep is vital to replenish the fuel necessary to tend to the busy tasks we need to take care of each day. As such, get as much done in the day as possible and save the rest for tomorrow. Set a bedtime and stick to the scheduled time each night. Your body will adjust to this bedtime, in turn making it easier to fall asleep at night.
Turn Down the Lights
One to two hours prior to your chosen bedtime, turn down the lights and dim the room. This helps your body go into the relaxation state that’s necessary to sleep well. Once you hit the sack, a quiet, dark space is also vital to a good night’s sleep. Consider hanging blackout curtains in the bedroom to prevent any light from entering through the windows and waking you up before its time or your body is ready. A sleep mask also helps keep out light from windows if adding blackout curtains isn’t ideal.
Choose Relaxing Activities
One to two hours prior to bedtime, limit activities to relaxing, quiet time entertainment, minus a television screen. Reading is a preferred bedtime activity for many people. Do not lie in the bed during the two hours prior to sleep; however, choose a comfortable chair or mat to lounge in instead. Allow your body to relax or perhaps stretch before you sit down for the last couple of hours of the night.
Avoid Soda and Caffeine
Also, avoid caffeine two hours prior to your bedtime. Caffeine only gives the body a jolt of energy that causes sleep to become almost impossible. Drink water, or an all-natural juice to quench your thirst if you need a drink before bed. While you’re at it, avoid eating any food, particularly sweets, before bedtime. Sugar may also cause an increase in your energy levels. This is the last thing you want to experience when it’s time to go to sleep at night.