How to Get Better Sleep – Tips on Better Resting Habits
Struggling to fall asleep at night? Always tossing and turning around in your bed? There are countless amounts of reasons why you might not be able to fall asleep right away, but we’ve put together some tips to help you fall asleep faster.
Sleep is an extremely important part of your health, and it’s something that shouldn’t be neglected. Our bodies need to have a period of time where it can recover from your busy schedule and rest your mind. If you have a physically active lifestyle or mostly sedentary, sleep always plays an integral part in increasing your focus and attention span, ensuring memory retention is kept intact, and improving overall health. There are countless amounts of studies that have proven this. Researchers from Brown University and the University of California, Irvine, found that sleep is especially important in early adolescence for long-term memory. And they are not the only ones. There are countless amounts of studies that show that sleep helps improve memory retention, like this one, or this one, this study, and this article.
Everyone’s brain processes memory in different ways, some being more effective than others, but in order to ensure you are getting the best chance to retain all those precious moment, sleep is key. There are a few tricks you can start doing today to help yourself get the most of your sleep.
5 Tips to Fall Asleep Easier at Night:
1. Stay away from caffeine at night
There are few worse enemies to sleep than caffeine. Even if you have a higher tolerance to caffeine, gradually reducing your intake can help make significant strides to help you feel more relaxed and ready to sleep at night
2. Eat a healthier diet
Surprise! Eating junk food all day won’t help you sleep properly at night. Experts all agree that having a healthy balanced diet is the key to living a long and healthy life, and this does not exclude having a better night’s rest! Try and cut out sugary items from your diet and have a well-balanced diet across all major food groups.
Keeping a steady exercise regimen not only helps prevent all kinds of diseases, lowers your risk of high blood pressure, and reduce stress, but it also helps you rest a lot better at night. There is no better time to get those legs moving!
Meditation is great for putting your mind at ease. It might not work for everyone, but there is nothing better than relaxing your thoughts and focusing on your health. Yoga is another great way to help your body and mind relax, as it stretches your muscles and provides a sense of calmness. There are numerous apps and websites you can use for free in order to get you started.
5. Put away that mobile phone
Looking at your phone right before bed can do more harm than good. Your body naturally needs darkness to sleep, and when you introduce a light source to your eyes, the brain will try and analyze the new information presented in front of it. Let your mind rest and turn off all electronic devices, including smart phones, tvs and anything else that might have a light source. All of these throw off the circadian rhythm that has been internalized in your body for centuries. Try and avoid screen time right before bed.
A Better Balance Between the Amount of Sleep
Most adults should be getting anywhere from 7-9 hours of sleep per night, which means about 2,555 hours of sleep per year! Researchers at the University of California discovered that there is a rare gene mutation that allows some people to require less hours of sleep per night, but don’t think this applies to everyone. This only affects about 3% of the population. For everyone else, adults should be getting 7-9 hours per night.
If you sleep on average for more than 10 hours per night, your body might not be benefiting from the extra hours and you may be doing more harm than good. Excessive consecutive sleep can cause back pain, neck pain, and body sores from the extended amount of time without movement. You can’t “catch-up” on missed hours from previous days. There is no cure for that. The only thing you can do is regulate and improve your quality of sleep moving forward.
This is why making choosing a good mattress is one of the ways you can ensure you are getting the best rest possible. Making an investment in a good quality mattress is a sound investment in your health. You spend about 25 years of your life sleeping. Make sure those years are good sleeping years.