The body needs rest and sleep to continue functioning at its best. For some, sleep is a very welcome and easy thing to fall into at night, but for others sleep always escapes them or comes quickly and is disrupted all throughout the night. There are habits that can be created and acted upon to help get to sleep more easily and stay asleep throughout the night.
The first key to easy sleep and better sleep is to be consistent with bedtimes and waking up. The body functions very well when on a routine, and a sleep routine is no exception to this. Choose a set time to go to bed and a set time to wake up.
Another way to induce and maintain sleep is to create an atmosphere where sleep can happen successfully. Make sure your bedroom is quiet, dark, and relaxing. Splurge on some soft bedding, find some blackout curtains and light an aromatic candle if that is what relaxing means to you. Just make sure your space is a haven and not something that you dread retiring to at the end of each day. Another tip is to get the temperature right for sleeping, and the perfect temperature is different for everybody. Find what works for you.
One way to ruin a good night’s sleep is by overindulging at dinner. Try not to eat a large meal or drink caffeinated and alcoholic beverages close to bedtime. Though food comas and glasses of wine have the tendency to lull consumers to sleep, they also have a tendency to wake you up in a short amount of time. To stay asleep, these two things should not be consumed close to bedtime. Caffeine, as many coffee lovers know, is something that wakes you up and will make sleep hard to attain in the first place. It should be avoided in the late afternoon and onward.
Another habit to consider creating for better sleep is a fitness routine. Exercising and being physically active during the day helps with falling asleep at night among many other things. The body needs the exercise anyway, so better sleep is just a bonus of a fitness routine, really.
If you do not struggle with falling asleep and staying asleep but aren’t sure if you are getting the amount of sleep your body needs, consider the chart below.
|Age||Recommended Nightly Sleep|
|Younger Adults: 18 - 25 Years Old||7 - 9 Hours|
|Adults: 26 - 64 Years Old||7 - 9 Hours|
|Older Adults: 65+ Years Old||7 - 8 Hours|
If you aren’t getting the amount of sleep you need or find sleep difficult and inconsistent, give the ideas above a try to improve how quickly you get to sleep, the quality of your sleep, and the amount of sleep you get in a night.