A restful sleep is vital to your daily performance. It also impacts your health by keeping your brain functioning correctly and your physical health at its best. Unfortunately, sleep can sometimes be elusive. But it doesn’t have to be. Here are three ways to get a good night’s sleep.
In today’s world, you can’t help but be connected to cell phones, tablets and computers. However, those same tools that help you conduct business or stay in touch with friends and loved ones can impact your sleep.
Mobile devices can keep you from winding down for a variety of reasons. Interaction with your device keeps your mind active and unable to settle down for sleep. Also, unless a cell phone is set to complete silence, email and social media notifications popping up during the night can wake you up. Finally, the blue light a mobile device emits curbs melatonin, the hormone enabling you to fall asleep.
To prevent mobile devices from interfering with your sleep, stop using them as bed time nears. Half an hour before you go to bed, put your phone or other device on silent and turn it facedown on your night stand or in another room. This will enable your mind to relax while letting you sleep peacefully through the night.
When you’re having a strenuous day, it can be tempting to recharge by taking a nap. But if you have trouble sleeping through the night, that afternoon nap could be the problem. That’s because snoozing for too long or the wrong part of the day prevents you from getting to sleep at night and enjoying a full night’s rest.
If you must take a nap, keep it short. The ideal timeframe is between 10 and 30 minutes. The time of day is equally important, with the earlier the better. You should true to keep it no later than 3 p.m.
If you do need to recharge, try trading a nap for an activity. You can get up and moving with a short walk, bike ride, or something else that engages your body and/or your mind. Another idea is to drink water, which boosts your energy level by hydrating your body.
Curb Caffeine Consumption
There’s nothing quite like that first cup of coffee in the morning. The smell and warmth of that percolated beverage gets you going. Not to mention the caffeine it holds. But too much caffeine can also keep you from getting a good night’s sleep.
Excess caffeine (more than the equivalent of four, eight-ounce cups of coffee) each day can keep you from sleeping through the night because it suppresses the adenosine and melatonin, natural chemicals that help you rest. But caffeine is found in medications and tea too. So be aware of what you’re consuming. Experts also advise cutting off your caffeine intake at 2 p.m. to give your body time to get it out of your system by bedtime.
Limiting when and how much caffeine you consume goes a long way toward getting that good night’s sleep.
Getting a good night’s sleep is vital for being able to have a productive and thriving day. It’s also a key part of maintaining your overall health. Making a few changes in your daily routine can help you enjoy that all important peaceful slumber.