6 Ways to Have More Beneficial Sleep
26-11-2020
A good night’s sleep is probably one of the most important factors when it comes to an individual’s health and wellbeing. Deep rest gives our bodies (and mind) a chance to recoup, repair, and get ready for another day in the world. A lot of problems in our lives can often be traced back to a bad night’s sleep, so it’s essential to get our forty winks right. Here are 6 ways to have more beneficial sleep
Learn your Body’s Circadian Rhythm
Syncing up with your body’s natural sleep cycle is an important step to take for a more beneficial night’s sleep. Going to bed and waking up at the same time every day leaves you feeling far more refreshed and filled with energy during your day. This also means that you should avoid sleeping in, even on weekends. If you go to bed later than usual, try to make up for it by napping for a quick 15 to 20 minutes’ instead.
Limit your Exposure to Light
How much light we expose ourselves to directly impacts the levels of melatonin in our body, which helps to regulate our sleep-wake cycle. Basically, the darker it is, the more melatonin is excreted by your brain, making you sleepier. Lighter conditions help keep you awake, and more alert. So, when you’re waking up, some good tips are as follows:
- Get some sunlight as soon as you can. Try having your morning coffee outside.
- Spend as much of your day outside as you can.
- Let plenty of natural light into your home.
- Make use of a wake-up light therapy alarm clock that imitates morning light.
To prepare yourself for bed at night-time, there are a few things you can do.
- Limit looking at bright screens within 1–2 hours of your bedtime. This is a big one. Most phones nowadays come with a blue light filter, which makes things a little better.
- Avoid television, and instead read a book or listen to some relaxing music. TV shows tend to stimulate our brains rather than relax it.
- Make sure the room is dark when you’re going to bed. Draw the curtains and try to cover and devices that are emitting light.
Maintain a Healthy Exercise Schedule
Regular exercise is the root of so many healthy benefits, and that includes a good night’s sleep. When you exercise, you’ll find it far easier to fall asleep at night and stay alert and awake during your day. But timing your exercise is also important; too close to your bedtime and it can interfere with your sleep. Instead, try to leave your vigorous workout sessions for the morning or afternoon. Light, relaxing exercise like yoga or simply stretching before bed can work to promote a better sleep.
Watch What You Eat and Drink
What and when you eat also plays a big role in getting a good night’s sleep. It’s no surprise that caffeine and nicotine late in the day disrupt your rest, but did you know that having a big meal at dinner can cause you to toss and turn during the night? Instead, try to eat a light dinner earlier in the evening, and if you’re still hungry, snack on something like a banana, yoghurt, or a small bowl of whole grain cereal. You should also avoid alcohol before bed and avoid drinking too many liquids in general that’ll have you up to use the bathroom in the middle of the night.
Enjoy a Wind Down Period Before Bed
Stress, everyday worries, and other emotions that have built up throughout the day often make it difficult to enjoy a good night’s sleep. That’s why having a wind down period before bed is a good idea, giving you a chance to gently manage your emotions before you lay down to sleep. Clear your mind of the day’s stresses, put away the phone, and try one of these activities instead:
- A simple breathing exercise. Focus on the breath coming in and out of your body and you’ll lower your heart rate and shed those layers of stress before bed.
- Conduct a body scan and identify any parts of your body that are tight and holding tension that might disrupt your sleep.
- Gentle stretching can also help bring us mindfully into the moment, getting rid of our worry and helping our body get ready for bed.
Manage your Sleeping Environment
All the exercises, habits, and diet won’t help if your bedroom environment isn’t conducive to a good night’s sleep. That means getting the right mattress for back pain if you’re waking up sore, a CPAP machine for those who suffer from breathing difficulties, and leaving activities like television and your phone outside the bed.
Guest Post Writtem by Lucy Mitchell.
Lucy is a content writer from Australia who loves writing about hacks, and technologies that can help us be better people. Whether it's a life hack that saves time, or a new device to improve stamina, Lucy is into it. This fits perfectly with current.com.au, a site she is currently writing for. When she's not researching and writing, Lucy loves spending time with her dogs and trying out exotic teas.
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