We spend a LOT of our time sleeping. It’s the way the body and mind get to recharge. But why is it that so many people have problems falling asleep, staying asleep, and actually getting a good night’s sleep? Why is insomnia, in its different forms, such a common issue?
There are probably a wide range of reasons for this, depending on the person, his environment, and other issues; but we cannot ignore the fact that there are people who always get a good night’s sleep. How do they do it?
If you want to be like them, take a look at their habits which contribute to a good night’s sleep.
They make an effort to get ready for bed.
It may seem like an oxymoron – “effort” and “relaxation” – but there is something to this, trust me. The best way to get quality sleep is to be as relaxed as you can when you go to bed. This is not going to happen if you just plop yourself into bed straight from dinner or straight from the door when you get home late.
The idea is to have a bedtime routine that will slowly get your body and mind ready for sleep. Different people will have different routines, naturally, but here’s an example:
- Have a light dinner.
- Watch your favorite TV show for 30-45 minutes (depending on the show, of course). Alternatively, read a book.
- Take a light shower.
- Go to the bedroom and listen to relaxing music.
They regulate their wake-sleep cycle.
Routine is important, and this includes going to sleep and waking up at regular times. Obviously, this will take effort on your part, to ensure that you go to bed at the same time every time and heed that alarm in the morning.
Another way that you can regulate this cycle is to take natural supplements that boost melatonin at night – you can find these in sites such as Private Label Supplement – to help you sleep at the same time, same length every night. It may take a few days, even weeks, but you can regulate your wake-sleep cycle. And once you reach that point, your quality of sleep will be much better.
They get enough exercise on a regular basis.
Exercise is good for you, as we have heard since time began. But if you really want to get a good night’s sleep, engage in regular exercise. You don’t have to be a gym rat – a 30-minute walk/run twice or thrice a week should be enough. If you like swimming, swim instead.
They watch what they eat in the late afternoon/early evening.
What you eat and/or drink can affect your sleep, especially in the late afternoon and early evening. If your coffee/caffeine intake is high, try to cut back. Avoid coffee after, say, 4 PM. Don’t drink alcohol.
They learn to control their thoughts.
One of the things that stand between you and a good night’s sleep is your mind. Thoughts raging like a river after a storm will definitely keep you from sleeping. The solution? Learn how to control and relax your mind come bed time. Even better, learn to get to this state as early as dinner time.
They ban “blue light” in the bedroom.
It may be fun to have a TV in the bedroom, but it doesn’t really help you get a good night’s sleep. If you want to sleep soundly and wake up refreshed, avoid TV, computers, and tablets as you get ready to sleep.
They know when to get help.
All the things above help you get to sleep and get a good night’s sleep, but sometimes, sleep problems can be more serious. If you have been struggling for a long time, and nothing seems to work for you, don’t be ashamed to admit that you have a serious problem and that you might need some professional help.