Tips for Getting Better Sleep
February 10, 2016
Sleep is not only the only time of day when you can put your stresses to rest, but it is also the time of day when your body needs to recuperate. Without a sufficient amount of rest you’re putting your immune system and mental health at risk. The average person should be getting between 7 and 8 hours of sleep per day, with the elderly receiving more and middle aged adults receiving less. In the event that you’re waking up in the morning and still don’t feel refreshed; it may be time to get tips for a better night’s rest.
Tip 1: Daily Exercise
Regardless of what type of health condition you’re trying to improve, exercise is the number 1 factor to take into consideration. By spending at least 30 minutes a day doing a cardio or strength training activity, you’ll be giving your body an ample amount of energy by stimulating your hormones. The more energy that you are able to expend throughout the day results in a more restful sleep.
Tip 2: Diet Changes
Even though we all like the idea of indulging in chocolates and sweets on a regular basis, it’s simply not good for your sleep patterns. When you reach the hours before bedtime, make sure that your dinner doesn’t consist of heavy foods that are going to take a while for your body to digest. Not only will it keep you awake, but it can also lead to heartburn and stomach discomfort. You’ll also want to avoid caffeine before bed as it is a stimulant that won’t allow your mind to rest.
Tip 3: Finding the Right Mattress
Never underestimate the power of your mattress when it comes to a peaceful night’s rest. Making sure that you have a mattress that is the right firmness, temperature controlled, and breathable are all key parts of getting enough sleep at night. If it’s time for you to reevaluate your sleeping arrangement, make sure that you test out several different beds and do research on which ones would be the best for your body type and sleeping patterns.
Tip 4: Avoiding Long Naps
It can be comforting to lie down on the couch in the middle of the afternoon and allow your body to drift off into sleep. Though it will give you energy now, it’s going to take away from your sleep at night. If you have to take a nap, ensure that it is only 20 minutes at most to help recharge your batteries without impacting your sleeping schedule.