Getting a good night’s rest can help improve your stress levels, help keep you focused, keep a positive attitude, reduce your risk for heart disease and diabetes, and even help you maintain a healthy weight. But unfortunately for millions of Americans, getting a deep and restful sleep can be a difficult thing to accomplish. In this blog post we’ll go over a few tips you can get into the habit of using today to improve the quality of your sleep.
Get your mind into a routine - Your brain benefits greatly from having a set routine. If you go to bed at the same time every day, your body will recognize the pattern and you’ll start to notice you get tired around the same time every day. Building new habits (or breaking old ones) can be challenging but take it one day at a time!
Taking a nap – Naps can be tempting. If you do take a nap keep them under 20 minutes and do them early in the day. Even a brief nap in the afternoon can interfere with a good night’s sleep.
Caffeine -. Try to stay away from caffeinated beverages or candy for about three hours before going to bed.
Give yourself a break from technology – Try to give yourself 15-30 minutes without television, video games, social media, and other technology which stimulates your brain making it difficult to sleep.
Try to avoid eating or exercise close to bedtime – Exercise is stimulating, which is a good thing, but aim for an hour or two to relax before sleeping. And eating is important, but it helps to give your body some time to digest food before going to sleep as sleeping slows digestion and can make you uncomfortable.
Finally, don’t lie in bed awake! If you can’t fall asleep after 20 minutes - don’t force yourself. Do something relaxing like reading a book, meditate or listening to soft music until you feel tired.
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