In a world where sleep deprivation is commonplace, a restful night's sleep is a rare and precious commodity. We have all experienced sleepless nights, tossing and turning, gazing at the ceiling and dreading the early morning alarm. However, restful sleep is not a dream; it is a science.
In this guide, we will reveal the top 10 tried and true strategies for a restful night’s sleep that will leave you feeling refreshed, energized and ready to face the day. Let us unlock the secret to a deep and restorative sleep.
1. Get at least 7 hours of sleep
In order to achieve the recommended sleep duration, it is necessary to incorporate that time into one's daily routine. Taking into account one's predetermined wake-up period, work backward to determine a desired bedtime that provides a minimum of seven hours of sleep. Whenever feasible, allow additional time prior to bedtime to prepare oneself for sleep.
2. No Screen time at least an hour before bed
Electronic devices such as Tablets, Smartphones, and Laptops can over-stimulate the brain, making it difficult to fall asleep. Additionally, the light emitted by these devices can inhibit the production of melatonin, which is a naturally occurring hormone. To ensure optimal sleep, it is recommended to disconnect for at least one hour prior to bedtime.
3. Set your alarm for the same time each day
If you didn’t set your alarm, would you continue sleeping? This is a big indication that you need more sleep
4. Relax 30 minutes before bed
Relaxation is a key factor in achieving a successful night's sleep. To achieve this state of mind, it is important to focus on relaxation rather than attempting to achieve sleep. Examples of relaxation techniques include reading quietly, engaging in low-impact stretches, listening to calming music, and engaging in relaxation exercises. Other methods of relaxation, such as controlled breathing, mindfulness, and progressive muscle relaxation as well as guided imagery, can also help to facilitate sleep.
5. Get natural light exposure.
Your body's circadian rhythm is controlled by light. Sunlight plays a significant role in your body's internal clock. Take advantage of daylight by getting out of the house or opening up your windows and blinds to get some natural light into your home. Getting some natural light in the morning can help your body's circadian rhythm to normalize. If you don't have access to natural light, you can consult your doctor about the use of light therapy boxes.
6. No Caffeine after 12pm
It may be beneficial for individuals suffering from chronic insomnia to reduce or eliminate caffeine consumption or to only consume caffeine at the beginning of the day as a means of improving sleep.
7. Bed is only for sleeping and intimacy
Remove television from the bedroom and remove your work from the bedroom. Maintain a low level of activity in the bedroom. The bedroom should only be used for sleeping (or intimate activities). When the bedroom is used for sleeping, the brain forms a connection between the bedroom and the bedroom, which helps to improve sleep quality.
8. No alcohol
The first thing you’ll notice if you stop drinking altogether is that you’ll feel more energized, you’ll sleep better, and you’ll find it easier to get out of bed in the morning. Consumption of alcohol can have a negative impact on your sleep quality, which can lead to feelings of fatigue and sluggishness throughout the day.
9. No intense exercise later in the day
In the past, experts have suggested that exercising at night should be avoided as part of proper sleep hygiene. However, according to a new study published in Sports Medicine on 29 October 2018, exercising in the evening can be done provided that vigorous activity is avoided for a minimum of one hour prior to bedtime.
10. Adjust your temperature.
The ideal room temperature for sleeping is around 65 degrees Fahrenheit or 18 degrees Celsius. It can range from a few degrees to a few degrees higher for some people, but most doctors suggest keeping it between 60 and 68 degrees Fahrenheit or 15.6 to 20 degrees Celsius for the best sleep.
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