The Holy Grail that is Sleep: How You Can Get More of it
Monday, September 26, 2016
Sleep can sometimes feel like the holy grail. We always seem to
want a better quality sleep, but yet struggle to get it. We talk about it, think
about it, dream about it. I suppose it goes with the territory of being busy and
working hard. However, there are plenty of things we can do to improve our
chances of getting a more rested and peaceful night’s sleep.
The one thing you have to remember is that change starts from
within yourself. Like anything in life you need to commit. Hopefully, these tips
and guidance will help you get a better quality of sleep and certainly more of
it.
Hydrate, Hydrate, Hydrate
It’s essential to ensure that you take care of yourself. It’s
one of the ways you can drastically improve your lifestyle. Drinking water and
staying hydrated is a great place to start. It’s true what they say if you are
drinking a lot of water can help you get a much better night’s
sleep. The problem with not drinking enough is that it can cause you long term
health issues. Things like headaches can become a regular occurrence. Low energy
and fatigue can strike us. It’s a vicious circle to be involved with. Most of
these problems can be some of the reasons why you are not getting the sleep you
should be. But my only advice would be not to drink too much in the evening
unless you want to be woken up to visit the bathroom.
If you find you struggle to keep on top of your water intake,
another essential tip would be to keep a water bottle close by. You can have it
on your desks or even in your handbag. It will act as a reminder to keep sipping
away. Before you realise it, drinking more water will have developed a habit,
and you will begin to benefit in a whole host of ways.
Think about your mattress and bed
Let’s be honest here, getting a good night’s sleep has much to
do with how comfortable you feel in your bed. No one wants to wake up with a
backache. Or spend their whole night tossing and turning because the mattress
needs replacing. So it’s important to make sure you invest in the right bed and
mattress that is suitable for your needs. Doing your research is important here
as mattresses can be an expensive purchase. You need to approach it as an
investment. Like you would your sofa’s or any other big piece of furniture in
your home. This is why it may be worth it to read these reviews to find out to find out more information on
mattress types and what might work for you.
Less technology means more when it comes to your sleep
Life is all about a screen in many contexts. It can be your
computer screen at work or night. Your smartphone or tablets where you scroll
endlessly through social media platforms. It might even be your evening viewing
on the TV. However, screen time and technology is no good when it comes to your
sleep. While the world never stops, especially when it comes to Facebook and
emails, it’s important for you to put away the technology in the evening. If you can giving
yourself, at least, 30 minutes of screen-free time could have a massive positive
effect. During this time perhaps make yourself a nice warm drink. Maybe a
chamomile tea or some warm milk, and settle down to read a book. Or even just
enjoy the quiet time before heading off to bed. It is a much more relaxed
approach to bedtime, and could see you improving how quickly you drift off to
sleep. As well as the quality of sleep you get throughout the night.
Regular exercise is important
It certainly isn’t easy to fit in regular exercise, but this can
be an essential factor to gaining a better night’s sleep. Exercise is proven to
help you tire the mind and body, which will help you when it comes to bedtime.
Having a buildup of excess energy won’t allow you to relax and unwind in the
evening. Your mind will still be running over time. There are many studies to
support how exercise can have a positive effect on your sleep and your health.
So now is the time to start a new regime, if you haven't already. If you are one
of those people who thinks you don’t have the time, then think again. Running in
a morning before work can be a fantastic way of setting yourself up in a
positive and active way for the day ahead. If you are working from home, or
something similar, then making use of DVD workouts or even videos online on
platforms like YouTube. It is an excellent way to add in some exercise. You
don’t need to be heading to the gym constantly; you need just to be more active
in general. Walking and monitoring the number of steps you take each day is a
solid way of increasing your activity. Thankfully, there are plenty of devices you can buy to keep track of those steps.
Avoiding that glass of wine or cup of coffee
It may be tempting to put the kettle on at night and make a
steaming coffee. Or even reach out to your fridge and pour a cold glass of white
wine. Whatever your tipple may be, whether containing caffeine or alcohol try
and reduce it or stop drinking altogether. While these kind of
things, especially alcohol, are great treats, they can hinder the quality of
sleep you get. Try and limit the intake if you can and witness the difference it
can make.
Don’t overindulge when it comes to your evening meal
I appreciate that with busy lives and hectic schedules, it might
mean that you eat late or at strange times of the day. While it’s hard to make
those changes, if you can, try and avoid eating a heavy meal too late at night. If you have no choice, opt for
something lighter. This is because heavily laden meals full of carbohydrates
need time to digest. Eating late and then lying down means they sit in your
stomach. Often causing you a stomach ache or even things like trapped wind. Some
of which can be painful and will undoubtedly disrupt your sleep. Make sensible
choices when it comes to your food and meals.
I hope these tips and advice help you get more sleep. Why not
start making those changes this evening?
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