People who get enough sleep or sleep well are usually more successful, focused and happy.
We need sleep to recharge our brains and bodies. When we are tired, we can aimlessly jump from task to task without any real clarity. But in our busy society, sleep has become somewhat of a luxury. And if you own your own business or have kids, you might relate to the phrase: “I’ll sleep when I’m dead.” But bad sleep habits cause our bodies to become worn and can eventually break down.
Most people have experienced that lack of a good night’s sleep will leave them irritable and moody, and if sleep deprivation continues it can lead to hallucinations and anxiety.
Here are a few tips that might help you get the Zzzzss you need
- Don’t eat right before bed. Have your final meal about 3 hours before bedtime. Eating too close to bed will leave your digestive system working very hard and might cause an upset stomach throughout the night.
- Avoid caffeine and alcohol. Caffeine is a stimulant and it keeps the body alert and energized. Alcohol may initially calm you or make you feel drowsy, but it actually increases the amount of times you will wake up during the night.
- Reserve your bed for sleeping, that’s it. If you read, watch TV or do work in bed, it will be hard to wind down. You should associate your bed with only a good night’s sleep.
- Turn off the lights. Bright lights actually repress melatonin, which is responsible for regulating our sleep cycles. It is also recommended to avoid reading from back-lit devices late at night. The darker the room, the better. Try using heavy curtains or a sleep mask.
- Don’t sleep too much When it comes to sleep, there is too much of a good thing. The average adult will need 8 hours sleep. This can vary from person to person, but use this as a guideline.
- Stay hydrated. Staying hydrated is important all the time: during waking hours and sleep time. But don’t drink too much water at bedtime that you’ll need to use the bathroom in the middle of the night.
- Go to bed at the same time every night and wake up at the same time every morning.
- Keep your room cool. Research suggests that we sleep the best if our room is kept at 65°F.