How to Get Quality Sleep – 10 Worthwhile Tips
It is the end of a very long workday and your body is exhausted. You lie down in your bed, all cozy under your blankets, thinking you will be off to dreamland in two seconds. A couple of hours later and you are still lying there, with your eyes wide open, wondering what has happened. How come you can’t seem to sleep despite the fact that you are so very tired? Discover how to get quality sleep with these 10 tips. They will help you sleep more easily every single night.
#1. Do Not Spend More than 20 Minutes Trying to Fall Asleep
If your eyes are still wide open and you are tossing and turning after 20 minutes of lying down, it is time to get up and do something else. You are merely just going to become more frustrated because you cannot sleep which just lessens the chance of sleeping even more. Pick up a book, write a note to your partner, or take a slow walk around the house.
Keep in mind, it is best to not pick up your phone or tablet – essentially just avoid electronics as they will wake you further. I know that this is extremely difficult but is so critical in order to train your body how to get quality sleep. If you find that you cannot resist the urge to pick up your phone, perhaps you need to place it in another room or at least, out of arm’s reach.
#2. Develop a Sleeping Routine
Your body can be trained to know when it is time to go to bed. Keep your usual routine no matter the day of the week. If that means you turn off the TV at a certain time and pull out a book or perhaps rub lotion on your skin. Simple things like this can tell your body that it will be time to sleep soon.
Maintaining your regular routine as much as possible can help you to avoid the harmful effects of sleep deprivation.
#3. Sleep in a Cool Room
If your bedroom is too warm or too cold, you will have trouble not only falling asleep but also staying asleep. The ideal temperature is 18C-20C (64F-68F for my American friends). It is also important that you have proper ventilation in the room. Perhaps a gentle fan, keeping the window open, or even keeping the bedroom door ajar can help so it does not become too warm or stuffy.
#4. Avoid Hot Baths Too Close to Bedtime
Having a hot bath immediately before you try to go to sleep will inevitably raise your body temperature and when you are too warm, you cannot fall asleep easily. If you do enjoy a hot bubble bath (oh come on, we all enjoy a few bubbles!), try to indulge at least one hour before you want to go to sleep. It will help to relax you but still give your body enough time to cool down.
#5. Keep Your Room Dark and Quiet
To ensure you are able to fall asleep without issues, have a sleep environment that is dark and quiet. Avoid listening to loud music or using electronics at least one hour before your bedtime. The lights and noises from our electronics interfere with our ability to catch some zzzz’s.
#6. Eat Moderately at Dinner
Dinner is comprised of your absolute favourite meal and you simply cannot get enough of what is being served. You decide to have not just one extra helping but to go for thirds. Your bedtime comes along but sleep evades you. We have all been there but overeating at dinner can increase our alertness and make it a struggle to sleep and thus we never discover how to get quality sleep.
Instead, eat moderately and know that you will be able to rest soundly at night. If you find that you are hungry before going to bed, there are some foods that will help you get a more restful night’s sleep.
#7. Exercise During the Day
Everyone knows that we need exercise to maintain our health but did you know that if you exercise during the day, you will be able to sleep better at night? So why not take a walk around the park during your lunch break or perhaps park a little further away from the grocery store doors? Take the stairs instead of the elevator. Dance with your partner or go to the park with your children.
Your body and mind will thank you for not developing other issues related to a sedentary lifestyle.
#8. Keep a Regular Sleep Schedule
Many people feel that they should stay up late on the weekends. Ok, people, I know you are trying to regain those teenage years but helloooooooo, you aren’t a teenager anymore and sleep is incredibly valuable to your health.
Getting a quality 8 hours of sleep a night is a must and can even help to manage depression. Therefore, do your best to go to bed at a regular time each and every night if you are going to ever learn how to get quality sleep.
#9. Wake Up with Natural Lights
If possible, allow some natural light to creep into your room and wake you peacefully each morning. There is something to be said to be woken by the sun’s natural light rather than the angry scream of an alarm clock.
Ultimately, our responsibilities dictate when we need to get up. However, the prime time for waking up for most adults is between 6:30 am and 8:00 am.
#10. Warm your Body When You Wake
When you sleep, your body’s internal temperature drops. It is its way of allowing you to remain comfortable and asleep during the night. Start your morning off with a warm shower to increase your body temperature. You will discover that you will feel more alert and prepared to take on the day.
Sleep is one of those things that we never can seem to have enough of each night. However, if our bodies are to work efficiently and well for the long term, we need to find ways to achieve that optimum amount of quality sleep. And it isn’t just our bodies that need that sleep, our brains also need the rest for a number of reasons to operate properly.
Follow some of these strategies and determine for yourself if they make a difference in terms of how to get quality sleep. I know they have for me!
Good night and sweet dreams!