Want to sleep like a baby? These five sleeping tips will help you enjoy a good night sleep. Quality rest is a top priority for mental and physical well-being. You will look better, feel better and function better when you are well rested.
1-Get enough sleep.
This sleeping tip is the most important, the most obvious, and often the most neglected.
Sleep deprivation is the norm these days for many people because they are either burning the candle at both ends or suffering from insomnia. Our lifestyle habits keep us on the move and plugged in. It does not emphasize peaceful, restful sleep. Some people even treat it as a luxury or annoyance, instead of the necessity it is.
How much sleep do you need? For health and vitality, seven to nine hours of quality shut eye every night is a must for most of us. An exception may be senior adults who often sleep less at night, and nap during the day.
You can tell if you are getting the sleep you need if you usually wake feeling refreshed and alert. A good test is that you wake up without the help of an alarm clock. If you need the alarm clock every morning, and you feel groggy and tired, try going to sleep a little earlier.
If you regularly get at least eight hours of sleep and still feel tired a lot, you may have an underlying health problem. Please check with your health professional.
2-Make sleep a priority.
Add sleep to your daily list of necessary things to do.
If you are one of those people who think of sleep as an interruption to life, you may want to shift your thinking. Sleep has major positive effects on health and brain function. Likewise, lack of sleep, even just for a night or two, negatively affects how well you function and your health.
Here is a sleeping tip to take to heart. For better health, greater productivity, better moods, and less chance of causing an accident, get enough quality sleep.
3-Set a regular bedtime.
Commit to a lights out time every night. Make it a habit and part of your bedtime ritual. You will sleep better if you are comfortable and the room is dark and quiet. Some experts suggest lights out for sleep by 10 pm at least a few nights a week has added health benefits.
4-Take power naps.
No need to feel guilty about your daily doze. Napping is good for you! It is normal to feel drowsy after being up for eight hours. A short nap can help you sail through the rest of the day.
Nappers experience less stress, improved memory and better mood than sleep deprived people who skip a nap. A 20-60 minute mid afternoon snooze is more restful than extra shut eye in the morning. Just try not to interrupt a sleep cycle when waking or you will feel groggy.
For you non-nappers, gift yourself ten to twenty minutes of time to close your eyes for meditation or rest. This slows down your brain waves and help you rejuvenate. Even five minutes of eyes closed with deep relaxed breathing can work wonders.
5-Have bedtime rituals.
Your brain loves ritual and routine. You will have much less of a struggle getting to bed on time when you have a bedtime ritual and stick with it.
Here are a few ideas for nightly rituals:
These sleeping tips are helpful for anyone wanting to enjoy quality sleep for health and vitality. If you suffer from insomnia, employing these sleeping tips as well as these additional insomnia relief tips and remedies should help you get the rest you need.