Top Tips For A Good Night Of Sleep
The average adult requires 7-9 hours of sleep per night. In other words, we should ideally spend one-third of our lives sleeping. But despite this, the New York Times reports that 80% of adult Americans have trouble sleeping at least once a week and wake up feeling exhausted.
Luckily, there are a few simple ways to “manage your clock” so you can fall asleep more easily, get better quality sleep and wake up feeling refreshed.
Set a routine: Go to bed at about the same time every night whenever possible, including on weekends. Keeping your body in sync also ideally means sticking to the same schedule for eating meals, exercising and taking medications.
Avoid screens before bed: The glaring light of a television or a computer makes it far more difficult to fall asleep. Discontinue using all portable electronics an hour before you want to go to bed.
Associate your bed with sleep: If you work on your bed, your brain will associate the bed with exactly that. You should also avoid talking on the phone, eating or drinking in your bed.
Work out early: If you exercise late at night, your mind won’t be ready to shut down and sleep after a vigorous workout. Move your workouts to the morning or afternoon. If this isn’t possible, do lighter workouts at night such as yoga.
Keep It Cool: Every try falling asleep in an extremely hot room? Cool bodies sleep better. Take a hot bath right before bedtime since your body will cool down more quickly as soon as you get out and you can fall asleep faster.
No Night Eating: Don’t eat meals close to bedtime and avoid snacks at night. If your body is churning through a big meal, it can’t shut down to get the rest it needs. And if you’re prone to digestion problems or overweight, you’re likely to experience painful reflux and heartburn with big meals too close to bedtime.