There is nothing like a good night’s sleep to put you on the right track again. These tips will help you get a great night’s sleep.
Tip 1: Setting the Stage for Sleep
The first step to a better night’s rest is to set the stage for sleep. Start off by clearing out as much clutter from the bedroom as possible. Clutter is extremely distracting. Even if your conscious mind does not register it, your sub-conscious mind will and it will prevent you getting a restful night’s sleep.
The next step is to make sure that your bedroom is as dark as possible. Take out any appliances that have a LED light – like your alarm clock or DVD player. Use blackout blinds to cut out as much light as possible.
Next, you need to reduce extraneous noise as far as possible. This is not quite as simple as keeping the room dark, especially if you live in a noisy area. You might want to consider getting a set of earplugs to drown out the noise.
Tip 2: Reducing Your Exposure to Blue Light Before Bed Time
I love surfing the internet and I used to do so until the early hours of the morning. Then I would wonder why I couldn’t sleep. Research has shown that exposure to blue light, like the kind of light emitted by the TV, computer or mobile phone, has the same suppressing effect on melatonin production that sunlight has.
Basically, what this means is that it interferes with your ability to fall asleep.
The best way to stop this is to switch off all appliances and to dim electric lights at least an hour or two before going to bed.
That is not always an option so an alternative is to wear a pair of sunglasses in the evening to cut out those rays of light. It sounds weird but it really does work – try it
Tip 3: Go to Bed Earlier
You know how your mother used to nag you to go to bed earlier. It turns out that she was right. Going to bed later and getting up later can land you the same amount of sleep as going to bed early does.
Research has shown, however, that the sleep before 12 o’clock at night is more restorative.
Tip 4: Go to Bed When You Are Sleepy
You know how sometimes you are very tired but you stay up anyway and get a second wind? The reason that you get that second wind is because the body releases cortisol to help you stay awake.
This is very damaging to your system because it means that more cortisol is coursing its way around your body. Don’t ignore your body’s natural sleep cycle.
Tip 5: Stop Worrying About Lack of Sleep
Not being able to fall asleep when you think you should is disconcerting. The problem is that you could end up winding yourself up to a point where you actually can’t sleep.
Lying in bed worrying about not getting enough sleep is counter-productive. For starters, we tend to underestimate how much sleep we are actually getting.
Secondly, even if you are not sleeping, the fact that you are lying in bed does help your body to effect some of the repairs that it needs. It is thus not the end of the world if you do not fall asleep quickly.