Just over 50% of Americans say that they feel sleepy during the day because they are not getting a good sleep at night. Besides feeling sleepy, lack of sleep contributes to a wide range of problems from obesity to depression and anxiety.
If you’re one of those people wondering how to get the best sleep, you may be experiencing some of the problems associated with a lack of proper sleep.
Adults between the ages of 18 and 64 should get between 7 and 9 hours of sleep a night. The proper amount of sleep helps you eat less, exercise better, and contributes to better overall health. Keep reading to learn some effective tips for getting a good night’s sleep.
Exercise During the Day
Do you have trouble falling asleep? Do you toss and turn all night? One of the best sleep tips is to get some exercise every day. It’s best to get your workout in during the day, but doing it any time is better than skipping altogether.
Stick to a Sleep Schedule
Keeping a consistent sleep and wake schedule aids your sleep quality. Your body has a cirdadian rhythm that aligns with sunrise and sunset.
If you stick to a regular sleep pattern, your circadian rhythm stays in tact and melatonin, which help you sleep, stays level.
Wind Down in the Evening
Clear your mind of distractions or worries before settling into bed. Take a warm bath to help your body reach an optimal temperature for sleep. Read or listen to relaxing music.
Write down what you need to do the next day to avoid losing sleep over it. Do some relaxation exercises before getting into bed.
Don’t Nap During the Day
A twenty minute power nap can be beneficial to enhance brain function during the day, but long afternoon naps lead to poor sleep quality at night for some people.
There are supplements that help you relax and induce sleep. Taking a warm shower with a lavender body wash will calm you and help you relax for a good night’s sleep.
Ginko biloaba, melatonin, and magnesium also improve relaxation and aid sleep.
Set Your Thermostat
Most people sleep better when their room temperature is cooler, around 68-70 degrees. It’s very hard to get a good night’s sleep when the temperature is too warm.
Getting a good night’s sleep is essential to tackling the day ahead of you. Do you have a pillow that right for you and allows you the proper sleep? Learn more about choosing the right pillow for the best sleep.
Making Sure You Get A Good Night’s Sleep
Now that you know how to get a good night’s sleep, you can put these tips into practice. You’ll wake up refreshed and ready to start the day. Make a restful night a priority for optimal health.
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