Getting good restful sleep at night is essential to physical and mental performance in the days that follow. Hee is what you need to know about getting the best rest at night:
Avoid Chemicals that Interfere with Sleep
If you enjoy caffeinated beverages on a regular basis, you should be aware that these substances can affect the quality of your sleep. Caffeine is a stimulant that can keep the body alert and active and keep you awake. Stimulants can be found in coffee, teas, chocolate, soft drinks and even some analgesic medication. For this reason, it is best not to consume these substances within 6 hours of your bedtime.
The same goes for smoking nicotine products or consuming alcoholic beverages. Adding these chemicals to the body can disrupt the chemical processes that are required for a full restful night’s sleep. Therefore, it is best for healthy sleep habits that your alcohol consumption is concluded within 3 hours of bedtime. Consume chemicals that aid relaxation, not the opposite.
Create a Sleep-Inducing Environment in your Bedroom
A cold, dark and quiet place is far more conducive to a restful sleep than hot, loud and brightly lit environments. Why do you think bats like to hide out in deep caves at daybreak? To make your very own sleepy-time bat cave, you can begin by drawing the curtains or using an eye mask that keeps the light from entering your eyes.
Lower the thermostat to a more comfortable register, between 65° and 75°F is the optimal temperature for good sleep. If you live in a noisy part of the city, consider setting up a white noise appliance that can help to deaden the exterior disturbances and make your room a quiet place conducive to sleep.
Finally, make sure your mattress, pillows and bedding are of good quality and in good conditions, knobby mattresses, lumpy pillows and torn bed sheets can actually make it harder to fall asleep.
Finally, make sure your bedroom is reserved for only two activities, which are sex and rest. This means that work, communications studies and other mental activities are kept outside the bedroom.
Establish a Soothing Pre-Sleep Routine
There is a vital transition time in between the moments you end your day and go to bed and wake from bed and begin your day. Making this time an especially relaxing and calm moment will ease the transition and better consolidate your rest habits before you get into your Tuft and Needle mattress.
Before you get in bed, consider doing physically and mentally relaxing activities. Just 5-minutes of yoga can relax the muscles of the body, relieve strain and provide extra comfort while you sleep. A few moments of pulling the mind into the moment with mindfulness meditation can do the same for a strained and tired mind.
Go to Sleep When You’re Truly Tired
You can’t fight the body when trying to fall asleep, it is something that simply must happen of its own volition. If you have been struggling for more than 20-minutes to fall asleep, consider doing something else. Reading and listening to music can be one of the very best ways to relax the mind and get ready for bed.
Don’t Be a Nighttime Clock-Watcher
The clock can be one of the very worst things and gazing at the hands travel around the face of the clock can make it much harder to fall asleep. Place the clock in the drawer of your nightstand so it will not be tormenting you in the wee hours of night.