Sweet Dreams: Tips for a Better Night’s Sleep

Sleeping is Important

When you wake up, do you generally feel calm, cheerful and refreshed? Or do you feel exhausted and weary at the thought of starting your day?

Sleep deprivation is a major problem for many people. Sadly, most adults simply don't get enough sleep. While many people claim that six hours is enough for them, the fact is that the average adult needs seven to nine hours of sleep for optimal performance. There are multiple benefits to getting enough sleep, beyond feeling less grumpy in the morning.

People who get enough sleep are generally healthier and are more likely to maintain a healthy weight. They're calmer, happier and more productive. They're better able to handle stress and they make better decisions. Unable to quiet ever found yourself staring at the clock, mentally calculating the number of hours before you have to get up again, then don't despair!

There are some simple ways to improve your sleep.

Limit screen time one hour before bed.

The artificial light from TV and computer screens can stimulate your brain, making it hard to shut down for the night. As hard as it might seem, if you commit to shutting off all screens - yes, even your phone – for an hour before bed, you'll find that you're more relaxed and ready to sleep.

Get plenty of exercise.

People who engage in adequate physical activity find it easier to sleep at night. What kind of exercise you choose really depends on your preferences, some people swear by yoga, while others run sprints. Going to gym couple times a week or even adding a half-hour daily walk to your schedule is enough to make a noticeable difference in your sleep patterns. Because exercise can stimulate alertness, it's a good idea to exercise at least two hours before bed, so that your body has time to relax.

Limit caffeine after lunch.

Caffeine can lead to a vicious cycle: you're tired in the morning, so you drink coffee in the morning. Caffeine is a stimulant that can take hours to fully leave your body. If you limit caffeine after lunch, you'll find yourself more able to relax at night.

Take a hot bath an hour before bed.

If you have a hard time falling asleep at night, a hot bath can work wonders. Run the water as hot as you can comfortably bear it, and soak for 15-20 minutes. The resulting body temperature drop after you get out will signal to your body that it's time to sleep.

Keep a notebook next to the bed.

It can be next to impossible to fall asleep when you're worried about something. Keeping a notebook dose at hand so that you can jot down your pressing concerns can help relax and calm that you need to do tomorrow “just write yourself a note so that you won't forget, and let it go until morning.

Follow a schedule.

The human body thrives on a schedule. If you can, go to bed at the same time every night and get up at the same time every morning - even on weekends. This will give your internal clock a chance to adjust. Your body will relax more quickly at bedtime and wake up more easily in the morning.

Make your bedroom a place for sleeping.

If you reserve your bedroom for sleep and reading, going to bed will serve as a cue to your body that it's time to sleep. People tend to sleep best in a cool, dark room, so turn off all the lights and turn down your thermostat. You might think that you can't afford to set aside the time to get more sleep. But when you consider the benefits - to your health, to your mood, to your productivity - the truth is that probably can't afford not to!