We all know the importance of getting a good night's sleep. If you're not getting enough sleep chances are good that you won't be as productive you won't be looking your best and you just won't feel great all over. Now, everybody needs different amounts of time, but science tells us that most people need between 7 & 8 hours. So, here are a few tips that will help you to fall asleep longer and get a better night's sleep.
Number one is go to bed at the same time every night, even on the weekends. You could set your alarm to the same time every morning and get up at the same time every morning, but if you are going to bed at different times the night before it's going to be difficult getting that alarm clock. However, if you keep a consistent schedule and you're always in bed at the same time, even if you're not feeling tired, it will put your body on a better schedule so that way you will ensure that you're getting enough sleep. It takes a few weeks to form a habit but if you're in bed every single night at the same time, even when you're not tired, eventually your body's going to catch on and it will be so much easier to fall asleep at a consistent time. One of my favorite founding fathers wisely said early to bed and early to rise makes a man healthy, wealthy, and wise.
Now, I understand that some people's work schedules don't allow them to follow this regular sleep schedule as we have some who are doctors and nurses and so many careers that require night shifts. But if you have the ability to go to bed early and wake up early at the same time each day, that is going to make it so much easier for you to get on a good schedule. There's been a lot of studies that show humans function better when we are awake during daylight hours and sleeping during the dark hours. If you think about our ancestors who were around before electricity, which really wasn't until the past hundred years, people would sleep when it was dark and they'd be awake working.
This is our biological circadian rhythm and by following this, it's going to make you so much more productive during the day and that way when it's dark out at night, you will be sleeping. I also highly recommend putting your phone away, including watching TV and any sort of screens at least an hour before bed. This light messes with your eyes and when your eyes see light emitting from these devices, it makes your body think that it's light out and that you should be awake and it makes it so much harder to go to sleep. So, my tips would be to find a good book, play a game, there's so many different things that you can do that don't involve technology and screens. This will make it so much easier when it's time to go to bed that you actually fall asleep.
One of my favorite tips is to have something delicious and relaxing to drink or bed so you could have a glass of water with lemon in it. Not only is this good for your hydration, but it will also be good for your digestive system. You can also make yourself a cup of chamomile tea or your other favorite tea that doesn't have caffeine or you can warm up some milk. Milk is shown to have sleep properties and can make it easier for you to go to bed. So there you have it.
Definitely stay on a routine, put the phone away, put away your devices, read a book, and do relaxing activities before bed. You can even take a bath look with some bath salt. Lavender is really great if you put lavender oil into a diffuser, that really helps relax your body and makes it easier to go to sleep. So if you follow these tips hopefully you will be able to fall asleep faster and stay sleep for longer.
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