Getting to sleep has become a battle for many with so many evening distractions, stress or internet and TV shows to keep us up and how you feel during your waking hours can be the result of how well you sleep at night. Your sleep schedule, bedtime habits, and daily lifestyle choices will make an dramatic difference in the quality of your nightly rest. The human body needs from 6 to 8 hours of daily sleep and the lack thereof will certainly show in your work performance.
The following sleep tips will help you optimize your nightly rest so you can be mentally sharp, productive, emotionally balanced, and full of energy all day long.
Make sure to have plenty of space to sleep on your bed as mobile phones, iPads, laptops, remote controls tend to clutter the bed and after a while this will not create and maintain a more peaceful sleeping environment.
A warm bath will also do the trick and will help you unwind and will also raise your body temperature then drop it after the bath and this will encourage your body to think that its bedtime and make falling asleep a whole lot easier.
you can also go for a run during the day as this will help burn any extra energy that was trying to hand around to keep you up later on.
Try sprinkling a few drops of essential oils like lavender for example. This oil does wonders in reducing stress as it slows the activity of your nervous system and can give you better sleep quality as well as allowing you to drift off into a nice, deep and long sleep.
Turn down the lights an hour or so before bedtime as this will begin to program your body to start to relax in preparation for bedtime.
Do you enjoy that first cup of coffee in the morning? Well your body surely does not as it is being forced to work harder especially the heart as it coffee causes a lot of wear and tear on it and in the long run this drink will make it harder for you to get to sleep and stay in deep sleep.
Try taking all televisions, computers, laptops and even phone(if you dare) out of the bedroom and make it a place of peace were after a certain time say 9 pm you do not think or discuss work, bills, politics etc. This will make your bedroom a haven for sleep.
Teas can do a great job in helping you get to sleep especially green tea as it can slow down your blood pressure enough to get super comfy in bed and soon asleep.
Use wisdom when napping as this can be a good way too recharge your batteries you could end up with insomnia if not properly managed. If you do suffer from insomnia periods and are napping during the day try eliminating daytime naps.
Melatonin is a natural hormone that aids in sleep regulation and sleep cycle and is triggered by light exposure. By nature your brain should secrete more in the evening hours when there is less light to make you sleepy and secretes less during the daylight hours.
If you spend long hours in an office away from natural light you can drastically impact your daytime alertness and have you feel sleepy and sluggish throughout the day. These bright lights at night can suppress your body’s production of melatonin and make it super hard to get to sleep at night.
with these tips in mind getting to sleep should be easier experience and keep you in sleep deeper and longer.