How to Get a Deeper Sleep
The science of sleep is a big deal right now. New discoveries on how sleep affects you, from metabolism, hormones, insulin, and dementia prevention, make it more vital than ever to find a way to overcome sleep issues and get your allotted hours of sleep. People often ask themselves: what is the quality of my sleep? The answer may shock you.
In one study only 13% of people say they woke up feeling well rested. If you identify with the other 87% of that study, here’s a checklist of 10 simple things you can do to help you get a better night’s sleep.
1. Consistency is key.
Your body’s circadian rhythm should be respected as an important part of your path to a good night’s rest. Keep to a regular schedule of the same bedtime and wake-up time, even on the weekends.
2. Chill out in the evening.
A relaxation routine before getting into bed can help wind down. Think warm bath, a good book, and breathwork as relaxation techniques.
3. Make your bedroom cozy.
Keep it cool, dark, and quiet. Are your mattress and pillows comfortable? Find the right combination that allows you to enjoy hopping into bed.
4. Limited screen time in the evening.
It’s not just for kids. The blue light of tech screens interrupts the sleep-wake cycle.
5. Keep it light and polite.
A lighter meal and no caffeine or alcohol before bed can help your quality of sleep.
6. Regular exercise is your friend.
But nothing vigorous close to bedtime.
7. Meditation and mindful breathing.
These exercises help reduce stress throughout the day, which helps you relax at night.
8. Keep naps short.
A 20-30 minute nap is better than a long one, preventing your natural body clock from going haywire.
9. Limit liquids close to bedtime.
This helps avoid the need to get up during the night.
10. Reach out for support.
Last on the checklist is to get professional help if you still have trouble sleeping. There are some issues that can’t be solved as easily as making yourself comfortable and relaxed. There are amazing health professionals who can help get to the root of your sleeping problems.
1. Consistency is key.
We all know that sleep is healthy – so healthy in fact that getting your 7-9 hours daily can lift your mood, change your quality of life, impact your immune system, and even your longevity. We hope this blog post is helpful, and maybe even boring enough to help you fall asleep tonight!
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