3 Fail-Safe Ways to get a Good Night’s Sleep

Jasmine_Strength 24_Good Nights SleepFeeling worn down lately? Or perhaps you’re just a tad crabby with everyone around you? That’s probably because you’re not getting enough sleep! Sleep deprivation can drain you mentally and physically, and even other people are affected by your sleeping problems. You need ways to get a good night’s sleep so you can remain calm even in the midst of chaos. A good night’s sleep can also improve your work performance and your memory.

Here’s what you need to do for a good night’s sleep:

Get Comfortable

One of the ways to get a good night’s sleep is to make your environment soothing and relaxing. Take an objective look around your room. Everything should be about inducing you to feel relaxed and sleepy.

Your bedroom should be configured for sleeping as well. Make sure you have a super-comfortable mattress along with the right pillow and blanket. Insure that the room is quiet, dark, and cool. So if you have to, invest in ear plugs and window shades or even a fan. If you don’t sleep alone, make sure there’s ample room for two in your bed. Set definite limits to how often your pets and children get in bed with you. There are also herbs and natural supplements that can assist with sleep.

Consider What You Do during the Day

What you do during the day affects how you sleep at night.

  • Don’t indulge in extended afternoon naps. If you have to sleep during the day, set it for mid afternoon and it should not be longer than a half-hour. If your work is at night, obviously the rules about sleeping during the day need to be amended. In this case, keep your windows covered so the sunlight (which affects your internal clock) can’t interfere with your day sleep.
  • Exercise during the day. Avoid any significant activities before bedtime which can make you feel too energized to sleep. If it helps you to relax, consider a leisurely stroll outside to get some fresh air.
  • Avoid cigarettes and coffee before bedtime, because their stimulant effects may take hours to dissipate. Even alcohol, which may make you sleepy initially, can interfere with your sleep later at night.
  • Don’t eat a heavy meal right before bed. Though a light snack of milk and oatmeal cookie can actually help induce a good night’s sleep.
  • Release stress through writing. Instead of dwelling on your problems that tense you up, keep a journal in your nightstand. Spend a few minutes writing down your worries or concerns so you can set them aside once the lights are out.

Create a Ritual for Nighttime Sleeping

Your nighttime sleeping activities should give your body the appropriate clues that it’s time to wind down. So try to get in bed at the same time every night, whether it’s a workday or a weekend or holiday. This kind of regular sleep schedule encourages better sleep at night and helps your body adapt to a regular sleep-wake cycle.

Create a bedtime ritual that you do every night, such as taking a warm bath before you get to bed, opening a book (choose carefully so you’re not tempted to read the entire book), or listen to soothing music with the lights dimmed. Perhaps you can listen to flute music, or Enya and Sarah McLachlan, instead of angry rock or hip-hop that gets your body pumping.

Once you have succeeded in finding ways to get a good night’s sleep, the improvements can be astonishing. You think much more clearly, you react faster, and you can manage your emotions better. Enjoy your good night’s sleep!

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About Valerie Springfield

Marketing is my profession. Health and wellness is my passion.