We live in a very stressful world: at work, stuck in traffic, family problems, friends issues and to top all of this, you’re having some sleeping issues. If you’re experiencing crankiness, you’re getting sick too often and you are feeling bad about your physical shape, you most probably have sleeping issues.
Did you know that the average person needs about seven to nine hours of sleep per night. And when you’re not getting enough rest, everything seems to go bad in your life! Here are a few tips about how to get enough sleep and how to sleep better:
1. Re-arrange your sleeping space!
First of all, many people are having a hard time in resting because their bedroom is not a quiet and restful place! In order to get some quality rest you need a dark room, a comfy bed, the air fresh and the temperature between 60 and 65 degrees. Many experts recommend to go to sleep with no pillow in your bed but if you’re the kind of person who just cannot sleep without pillows, then make sure you have the right one for you. Also, you can always use ear plugs and thick curtains to minimize the noise and make sure your room will be dark all through the night.
2. Set up a bedtime hour
I know, this is something you wouldn’t want because it reminds you of your childhood when your parents made you go to sleep at 9 p.m. Well, they were right about many things and the bedtime hour was one of them. When you have a strict schedule, your body gets used to the rest time and you won’t feel tired unless you change the schedule very often. Even if you’re used in sleeping 4 hours a night (although it is not recommended!), but you’re running by a sleeping schedule, your body will get used to it. In this case, routine is good! Keep the same schedule even on vacations or in weekends.
3. No Coffee, No Alcohol, No sodas and No Black Tea!
I suppose this is also something we learn from our parents: you should not drink sodas, black or green tea (but tilia tea with honey helps you sleep better), alcohol and not coffee. Indeed, there are people who sleep better after a cup of coffee, but if you’re not one of them, you should really give up drinking coffee before bedtime. Also, alcohol dehydrates your body during sleep, so you won’t sleep good if you drink some before going to bed. Besides, alcohol can put you to sleep but you’ll wake up in the middle of the night and perhaps you’ll even have nightmares. It’s really not something you’d want when your body needs its rest.
4. Don’t eat too much before going to sleep.
Some people cannot go to sleep on an empty stomach so they grab a before bedtime snack. This wouldn’t be a problem is the snack would in fact be a very light sandwich or a salad fruits. A very good meal, a stake for example, is not recommended to be served before bed because it is too fat for your stomach to digest and you’ll probably have nightmares or wake up more tired than you were when you went to sleep.
Everybody is saying it and few are actually doing it: in order to get a good night sleep you need to have a fully functional body. You need to exercise, let your body get tired and leave out the stress when you’re working out. It is a true fact that many times physical work is less harder than intellectual work. And in order to sleep well, you need to put your mind to rest by exercising.
You might also try massages, comfy beds, no sleeping in the afternoon, eat healthier, have a soft warm bath before going to bed or you can even try aromatherapy.