We all know that sleep is beneficial to our health. However, between work, school, and other priorities, most of us actually get 6.1 hours of sleep a night compared to the recommended 7.5 hours.
Although the occasional sleepless night caused by excitement or stress is perfectly normal, continuous sleep deprivation will cause a strain on your body. After all, a lack of sleep can contribute to more stress, weight issues, and a less active immune system.
So whether you are looking to sleep more peacefully or determine how to sleep better, check out these tips to sleep like a baby tonight.
- 1. Turn off all electronics
About half an hour before sleeping, avoid use of all electronics; whether it be your phone, television, or laptop. Due to the bright lights produced by these devices, your mind gets stimulated, thinking it is still daytime. As a result, you become more energetic and less tired. Instead of watching a movie on your computer to relax, try winding down the night by reading a magazine or listening to an audiobook.
- 2. Keep a regular sleeping schedule
As you get older, your body’s circadian clock (the body’s internal clock) becomes less flexible. In other words, sleeping in on the weekend will become more difficult because your body is used to being awake at a certain hour. Once your body is used to a regular sleeping schedule, your body will know on its own when to sleep and awaken.
- 3. Clear your mind of all thoughts
Whether good or bad, it’s usually our never-ending thoughts that keep us up at night. To avoid an hour of tossing and turning, keep a journal on your nightstand to jot down any thoughts you have before you sleep. They don’t have to make sense, just write down whatever you’re thinking about.
- 4. Exhaust yourself throughout the day
Notice how your best sleeps often follow an exhausting day? You don’t have to live an exhausting life, but try adding more physical activity to your everyday life. Whether it’s Pilates, cardio, or kickboxing; just try to keep it during the day and not right before you sleep.
- 5. Brighten your days and darken your nights
This one is pretty obvious but there is some science to it. During the day when you’re exposed to light, your brain is being stimulated and your body stops producing melatonin, a natural hormone that helps you sleep. Therefore, by sleeping in the dark, your body begins to produce more melatonin, signaling your brain to call it a day.