More than 1/3 of adults sleep fewer than six hours a night. That’s bad news because the benefits of adequate sleep range from better heart health and less stress to improved memory and weight loss. Here are 10 ways to get great sleep ASAP!
Although tempting, sleeping until noon on Saturday will only disrupt your internal clock and cause serious sleep problems. Going to bed at the same time every night even on weekends, holidays, and other days off helps to establish your internal sleep/wake clock and reduces the amount of tossing and turning throughout the night!
Exercise triggers an increase in body temperature, and the post-exercise drop in temperature promotes falling asleep. Participants in a study reported that in addition to improved sleep they also experienced fewer depressive symptoms, more vitality, and less sleepiness during the daytime. Just be sure to wrap up your workout session several hours before bedtime so that you’re not too revved up to get a good night’s sleep.
Cut out the food and drinks that contain caffeine, such as coffee, tea, soft drinks, and chocolate, by mid-afternoon. Make dinner your lightest meal, and finish it a few hours before bedtime. Skip spicy or heavy foods, which can keep you awake with heartburn or indigestion.
A study found that smokers are four times more likely to not feel as well rested after a full night’s sleep than nonsmokers.
Alcohol disrupts the pattern of sleep and brainwaves that help you feel refreshed in the morning. A glass of wine may help you doze off initially, but once it wears off, you’re likely to wake up and have a hard time getting back to sleep.
Light from devices such as your phone stimulate the brain, making it harder to wind down. Put your gadgets away an hour before bedtime to fall asleep more quickly and sleep more soundly.
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Eighty degrees may be great for the beach, but it’s lousy for the bedroom at night. A temperate room is more conducive to sleeping than a tropical one. The NSF recommends a temperature somewhere around 65 degrees Fahrenheit.
White noise is a special type of sound signal which is used to mask background sounds. When used to promote healthy sleep, white noise helps to drown out sounds which might prevent you from falling asleep.
Light tells your brain that it’s time to wake up, so make your room as dark as possible for sleep. I do this by using one of our sleep masks! They block out all light assuring that you get quality rest!
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