Catching z’s is important for our digestion, brain function, and athletic performance, to name a few. But with stressful jobs and our mind’s ability to turn up the volume when our heads hit the pillow, we end up chasing sleep.
Are you dying to sleep all night with zero interruptions? Don’t worry, here is how to guarantee a deep slumber.
1. Develop a Sleep Routine
Over one-third of American adults routinely sleep less than six hours a night.
This is because of many factors but it shows how essential a sleep routine is to guarantee a good rest. It may seem tempting but avoid sleeping until noon on Saturday as it will disrupt your biological clock.
Once you’ve nailed a sleep routine, it will drastically reduce the amount of tossing and turning you do before you fall asleep.
A study found that sedentary adults who committed to aerobic exercise four times a week improved their sleep quality from “poor” to “good”.
The test subjects also reported fewer depressive symptoms, more vitality, and less sleepiness during the day. So to get you sleeping all night, exercise at least 30-minutes a day, five days a week.
3. Draw a Hot Bath Before Bed
This is one of the things to do before bed that will relax you. A hot bath also boosts your body temperature so when you dry off and slowly cool down, you can experience a drowsy feeling.
4. Try Meditation of Deep Breathing
Instead of the classic counting sheep trick, try focusing on your breath for 20 minutes before bed. Or try meditating to help enhance your nighttime relaxation.
5. Power Down Your Devices
We’re so connected to our devices we forget they stimulate our brain, making it harder to wind down. You should put your gadgets away an hour before bedtime so you can fall asleep quicker and more soundly.
But if that’s too much of a challenge, invest in a pair of blue-light blocking glasses to limit your exposure.
6. Avoid Sharing the Bed with the Kids and Pets
Not sure how to sleep through the night?
Be selfish and hog the bed. One study showed 53% of pet owners who sleep with their furry friends get their sleep disrupted multiple times during the night. This goes the same with kids too.
Even though it’s tempting to remember that everyone deserves their own sleeping space so keep them out if you have trouble sleeping.
7. Say No to a Nightcap
Booze disrupts our sleep patterns and brainwaves that keep us feeling fresh in the mornings. A glass of whiskey can help you doze off but once it wears off, you’re likely to wake up and find it difficult to go back to sleep.
8. Monitor Your Diet
By mid-afternoon avoid consuming anything that contains too much sugar or caffeine. Instead, make dinner the lightest meal and have it a few hours before you plan to sleep. Skip spicy or heavy foods, too, as they can trigger heartburn or indigestion.
Also, try not to drink any fluids one to two hours before bed to avoid any midnight trips to the toilet.
9. Pack Away the Cigarettes
Smokers are four times more likely to feel less rested after a night’s sleep than nonsmokers. This is because of the stimulative effects of nicotine and the night time withdrawal that comes with it.
Also, smoking enhances current breathing disorders such as sleep apnea or asthma which can keep you up.
10. Black Out Your Room
If you’re struggling to doze off, prevent any light from seeping in as it alerts your brain to wake up. Even a small amount of ambient light from your phone or computer can disrupt the production of melatonin, a hormone that helps regulate your sleep cycles.
Blackout curtains or blinds are great if you’re in a city or if there are lights outside your window.
11. Monitor Your Room’s Temperature
Avoid heating your room to eighty degrees as it will keep you up. The National Sleep Foundation recommends ensuring your room stays at around 65-degrees Fahrenheit as a temperate room is more effective.
So, before you hit the hay, strike a balance between the thermostat, the duvet, and your pajamas to help reduce your core body temperature and help you drift off quicker. You could even add a humidifier or dehumidifier to your room but before you purchase, check out this comparison to see which is most effective.
12. Upgrade Your Bed
It may be time to swap out your old bedding and mattress if you’re finding it impossible to sleep. You should upgrade your bedding every 5 to 8 years as it can greatly impact your sleep.
13. Reserve Your Bed for Sleep
Avoid using your bed as an office space where you shoot off emails late at night. Also, take out your TV if you’re a sucker for late-night watching.
Remember, your bed needs to be a stimulus for sleeping and not for activities that keep you awake. You’d be surprised by how much cute single duvets can help you relax.
14. Make a Doctor’s Appointment
Snoring, burning pain in your stomach, chest, or throat are all common symptoms of sleep disrupters. If any of these keep you up at night, see your doctor for an evaluation.
…And That’s How You Sleep All Night!
Everyone wants to sleep all night with no distractions. But it could be our diet, stress from work, and a penchant for binging TV shows late at night that can throw our sleeping cycle out of work.
To prevent this, commit to a sleep schedule regardless of whether it’s the weekend, so your body knows when it’s time to catch some shut-eye. Good luck!
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