If you are experiencing sleep disturbances or poor sleep, now is a great time to take a good, hard look at your sleep routine. Consistently getting less than 7 hours of sleep a night has been proven to contribute to a host of serious health conditions such as diabetes, heart disease, lowered immunity and obesity.
Getting good sleep really is an essential part of a healthy lifestyle. So, we’ve put together these tips to help you develop a bedtime routine that promotes deep, restful sleep:
Avoid stimulants that contain caffeine close to bedtime. If your “go-to” before bed is a cup of coffee or tea, choose decaffeinated varieties that won’t make getting your body into a restful state an issue.
Stay away from large meals just before you hit the sack. Avoid the greasy cheeseburgers or unhealthy snacks right before going to sleep. They can cause sleep problems or other digestive issues like upset stomach or reflux.
Start an evening ritual. Whether it is taking a bath or meditating, establishing a regular bedtime practice signals to your body that is time to rest and will support you in getting a good night’s sleep.
Associate your bed with sleep. Avoid late-night television or working on your laptop in bed. Your body should know that your bed is a place of relaxation and the added exposure to the blue light on your television or computer screen only triggers your brain to stay awake.
Create a comfortable sleep space. Make your room peaceful and conducive to good sleep. Invest in a quality bed, mattress and bedding, and maintain a good sleep temperature in your room. Somewhere between 60 to 70 degrees should be perfect.
Establishing a pre-bedtime routine - also known as practicing good “sleep hygiene” - is likely to help you fall asleep more easily at night and stay asleep until morning. And it's not as hard to do as you might think.
Consistency is key, and if you can keep a regular bedtime, even on the weekends, you’ll help your body establish its internal clock, which sleep experts call your circadian rhythm.If you’re tired of tossing and turning at night, keep these simple tips in mind to help you sleep better and wake up ready to slay your day.