The Basics for Getting a Better Night’s Sleep
Plan your sleep – Most important part of developing your sleep is improving consistency, which some sleep experts have amazingly linked with helping to maintain healthier body weight. Setting out a wake-up time and bedtime which fits your schedule is very important. I would highly recommend offering yourself 8 hours of sleep as part of your schedule.
However, some people may feel that they don’t need that amount, so ultimately, it’s all up to you. It would help if you decided your wake-up time first to match with your daily schedule.
Then work back to your bedtime by using the number of hours of sleep you feel you need, including an extra 30 minutes for the amount of time it generally will take to get to sleep. For example, if you need to wake up at 6:30 am and want 8 hours of sleep, you should be going to bed at 10 pm.
Have a relaxing routine leading up to your period of sleep – In the hour which leads up to when you go to bed, you should have a similar routine every night so you can prepare your mind and body for the upcoming period of sleep.
Your sleep routine should be focused on positive things which make you feel calm. Nothing which may cause you any stress should take place during this hour. Otherwise, the amount of sleep you actually get will be drastically decreased.
Some of the main things that have the biggest negative impact are violent or exciting, which may cause a spike in your mood. For example, a horror film or a video game. Other negative factors such as worrying about what’s going on during the working day.
A highly recommended routine that involves the necessary emotional levels and feelings helping you to remain calm. Such as reading, brushing your teeth, but ultimately any low-intensity activities will help boost the quality of your sleep.
Knowing the levels of sleep you personally need – There’s a lot of variation in how much sleep each person needs; however, the standard amount of sleep is 8 hours. It is just a matter of finding the ideal amount of sleep for you. If you don’t know how much sleep you need, then start with 7 hours and if you feel like you need more, then increase your amount of sleep accordingly.
Remove any Possible Distractions – Getting a Better Night’s Sleep
Keeping your room dark – Your body is generally developed to be more sleepy in the dark and more active in the light. Therefore, the light in your room has a significant impact on the amount of sleep you get; therefore, sleep experts suggest that you keep the bedroom as dark as possible, including turning off all electronics, clocks and lamps.
For people who live in cities, dark curtains help to minimize outside light coming through the windows. Depending on your sleep schedule, eye masks may be important if you sleep in the hours of daylight.
Don’t use your smartphone in the hour before bed – Beyond just the blue light which a smartphone offers, distractions are endless between games, social media, texting and emails.
In fact, the impact is so significant that according to a recent survey, 20% of young adults reported waking up due to some distraction coming through their smartphones. Combine this with the blue glare the screen gives off, which robs us of the precious sleep we need.
Reducing or blocking out noise – Noise is a strange thing as some people can sleep through any noise; therefore, reducing noise isn’t a key issue for them. Ambient sounds such as apps that player nature sounds, sound conditioners or fans.
Other options involve blocking out the noise altogether using earplugs. Some people opt for this option due to the fact they find any noise distracting.