Achieving a Good Night’s Sleep: 6 Steps to Sleeping Well
- Written by Lilly Miller
Are you having trouble falling asleep at night? Do you tend to wake up throughout the night and struggle to fall back asleep? If so, you may be having some of the bad habits that prevent you from getting enough shut-eye and make you feel tired in the morning. Achieving a good night’s sleep doesn’t have to seem like a Mission Impossible. All you need to do is follow the steps that we’re going to mention today.
Have a sleep schedule
If you’re going to bed at different times every night and you need to get up at the same time every morning, your sleeping schedule will be a wreck. The brain and the body need some kind of pattern in order to work as efficiently as possible. Therefore, creating a strict sleep schedule would be perfect. Setting an alarm for 7 am and going to bed at 11 pm, for instance, is a sleeping schedule that will offer 8 hours of sleep. That’s more than enough for the body to reset and rest. As long as you follow this schedule, and don’t break it even during weekends, you’ll achieve a good night’s sleep.
Stay active during the day
Another good practice to help you sleep better is staying physically active. Spending time outside, in the gym or doing chores at home will require plenty of energy. The more energy you use during the day, the better you’ll sleep throughout the night. Whether you decide to go to the gym or spend time running errands on foot – it doesn’t make a lot of difference. All it matters is that you’re burning calories. That’s what will make your body tired and ready to sleep throughout the night.
Have a pleasant sleeping environment
Does your bedroom feature a sleep-friendly ambiance? Do you feel comfortable in bed and ready to go to the dreamland? If you need to think about it, you need to equip it better. One of the best ways to make your bedroom set for the night is to have comfortable and warm beddings. Get a lavender aroma air freshener, for instance, because that's known as one of the most pleasant and sleep-promoting aromas. Set the room temperature for the most comfortable one, so you don't end up waking up covered in sweat or with the need for extra blankets.
Limit your screen time before bed
How many hours a day do you spend in front of your computer or scrolling through your phone? We reckon too many. One of the worst enemies of a good night’s sleep is screen time. That's why you should avoid watching tv or browsing through the internet before you go to bed. Your mind needs to feel at ease, and your brain needs to know it's ready to sleep. So, once you've showered and gone to bed, leave your phone be. Set an alarm and do everything you need to before you are ready for bed. Because the blue light of your electronic device will be very disruptive.
Watch what you eat in the evening
One of the best lifestyle choices you can make is to watch your diet. Not only will that help you keep a balanced weight and feel better during the day, but it will also help with achieving a good night’s sleep. That is especially true for food you eat in the evening. Try to avoid eating anything two to three hours before you go to sleep. Mediterranean cuisine is a perfect example of a well-balanced diet. Rich in vegetables, fruit, and healthy fats, Mediterranean cuisine has limited amounts of red meat and will help you fall asleep faster. You will also stay asleep longer. Limit caffeine and nicotine, and don't drink sugary or caffeine-rich beverages ate at night.
Relax and clear your mind in the evening
Have you considered practicing meditation? Clearing your mind and finding focus is one of the best ways to feel at ease, which is essential for falling asleep quickly. Leaving all your worries behind and going to bed with a clear mind is of the essence if you want to prevent waking up in the middle of the night. Yoga is another great practice that will help you find your center and learn to filter all those disturbing thoughts that prevent you from achieving enough zzzz’s during the night.
Sleeping well doesn’t have to be a dream anymore. With the previously mentioned steps, your dream of staying sound asleep will become a reality. Make sure you create a sleep schedule, pick your food wisely, stay active during the day, create a pleasant sleeping environment for yourself and limit screen time before bed. After that, you’ll have no trouble achieving a good night’s sleep night after night.