The things you do when you’re awake can have an impact on your sleep. Here are few tips that can help you get better sleep so you can wake up feeling rested. It is well-known that a lack of sleep will increase stress and pressure for the person involved and can ultimately lead to potentially health and Well-Being conditions such as high blood pressure and other similar conditions.
During Your Day
- Good habits during your day can help promote better sleep.
- Can regular exposure to sunlight. Try for at least 30 minutes a day. Preferably in the morning.
- Avoid nicotine and caffeine. Both are stimulants that can keep you up.
- If you nap, try to avoid taking one within six hours of your bedtime.
- Try to get your workout in at least two to three hours before bed.
- Stay away from large meals and a lot of liquids within a few hours of bedtime.
Winding Down for Bed
- Taking time to relax before crawling into bed can make getting to sleep easier.
- Alcohol can decrease the quality of your sleep.
- Dime the lights in the evening. It will help your body know it’s time for sleep.
- Relax before getting in bed. Make reading a book, listening to music, or journaling a ritual.
- A hot bath can help you wind down.
- Make sure your bedroom is helping you sleep well.
- Try to keep electronic and other distractions out of the bedroom.
- Don’t lie in bed awake. If you are up for more than 20 minutes, get up and do something relaxing until you feel like you are ready to sleep.
Off- Cycle Sleep
Getting good sleep during the day can be a challenge. In addition to the tips above, here are some things that may help.
- Try too sick to a consistent sleep schedule if you can.
- Get exposure to bright light while you are awake at night and avoid sunlight before bed.
- If you can’t get your room dark with shades or curtains, use an eye-mask.
- Ear plugs or white noise can help cancel out sound that might wake you up.
About Sleep Stages
There are many misconceptions around sleep stages and the quality of sleep. Scientists and doctors are still exploring the purpose of the different stage and the impact they have on the body. Generally, a stage is characterized by the types of brain waves that happen during the Rapid Eye Movement stage and that deep sleep has a restorative effect on the body. As you sleep, you are likely to cycle through the different stage multiple times.
Understanding Your Sleep
Tracking your sleep can help you understand the sleep you are getting and what maybe impacting it. You can keep notes in a sleep journal, log your sleep in an app, or use a device that adds your sleep health.
Why Sleep is So Important
Sleep occurs when your body and brain drop into an unconscious, restorative state. While you are sleeping, many of your body’s basic function are altered or suspended while other specialized function happen. You may not remember much of your sleep, but you are likely to spend about a third of your life in this state.
Sleep can do remarkable things for you. It allows your body to rest and perform some essential maintenance on your memory, hormones, your immune system and other critical functions. It improves the brain’s ability to learn, help the body fight infections, allows your heart to rest, and can even lower blood pressure. Not getting enough sleep can have affects in all of these areas and others.
So how do you know when you are getting the right amount sleep? When you wake up and feel rested, you’ve likely gotten enough. The amount of sleep someone needs is highly individual. In general, adults should get 7-8 hours of sleep; kids should get 9 to 13 hours, and infant need between 12- 15 hours. Over the course of a day, you build up sleep pressure. You may find yourself nodding off or feeling tried. This is your body’s way of saying it need to sleep.