There can be many factors that interrupt or even prevent us from getting a good nights sleep. Work pressures, family responsibilities, relationship issues and even illnesses can deprive us of precious zzzzzz’s. You can never expect to control everything, but here a a few tips to help get you the kind of rest that refreshes and restores you.
Set a routine
Be sure to cue your body that it is time to wind down by doing the same routine before bed every night. Maybe it is a cup of sleepytime tea, a warm bath or a little bit of reading. Something that soothes your body and sends the message it is time to get ready to sleep.
Stick to a sleep schedule
Most adults need 7 – 8 hours of sleep each night. Children need more. Figure out what you need to feel good, not just get by, and then get it every night. Go to bed at the same time every day, including weekends. Your body will thank you for the consistency.
Exercise promotes better sleep, but be try to avoid exercising within 2 – 3 hours before bedtime.
Watch what you eat
Don’t go to bed hungry or stuffed, and be sure to avoid caffeine and nicotine which can make it hard to fall asleep. And stay clear of alcohol before bed, which can wake you in the middle of the night.
Don’t lie in bed awake
If you are unable to fall asleep for more than 20 minutes, get up and do something relaxing until you feel sleepy. The anxiety of not being able to sleep can actually make it even harder to fall asleep.
Limit your naps
A 10-30 minute catnap in the early afternoon can boost your brain power and energy levels, but long daytime naps can interfere with quality nighttime sleep. Take a daytime nap only if absolutely necessary.
Tune out distractions
Distractions such as the TV or radio can really steal away quality sleep., You need to eliminate these distractions. Turn off the TV, radio and any other electronic devices. Make sure there are no bright lights, you have a comfortable bed, and the appropriate temperature in the bedroom. Distractions also include letting your kids and pets sleep with you. Kids and pets should not be sleeping in your bed. It is not doing you or them any good, especially your kids.
If your to-do list is keeping you awake at night, write down what is on you mind and then set it aside and focus on it tomorrow. Keep a pen an paper next to your bed for the moments and opportunities.
If you find that you are still tired after getting the proper amount of sleep at night, you may need to consult a physician. You may have a sleep disorder such as sleep apnea. Your physician can help chart a course to getting you on the path to better sleep.
The better health you are in, generally the better your sleep will be. Drop the weight, lose the caffeine and get off the meds and you will likely find yourself feeling better in the morning than ever before.
More about me: My name is Jeremy Woeste, a dedicated husband and dad from Bismarck, ND. I was overweight most of my life until I found Team Beachbody and their at home workout programs and nutritional products like Shakeology. These products and the support of my Team Beachbody Coach helped me lose nearly 60 pounds and completely transform my life. I am a graduate of Insanity, P90X, P90X3, Focus T25 and ChaLean Extreme! I plan to take on Body Beast, the 21 Day Fix and Les Mills Combat in the near future. Now, I am paying it back with free coaching. I want to help you lead a healthy lifestyle. Please Contact me for more information on how I can help you!