6 Ways To Assure Getting To Sleep At Night

We all have responsibilities and things we have to accomplish each day. Most of us have to get up and face the world regardless of whether we have gotten a good night’s sleep or not. There are things that have been proven to aid us in relaxation and calming ourselves so we can get to sleep. There also things that have proven to be true in assuring that we can get into a routine of sleep each night too. Here are ……. things that can help us.

Not getting enough sleep can have a harmful affect on our bodies. Both our physical and emotional health is affected. If you are sluggish and can’t focus during the day sleep deprebations can be the reason. A lack of good sleep habits can cause serious health issues. Your body needs time to reguvenate and rest. If you get even two hours less sleep time your “reaction time and judgement are impaired to the same extent as a blood alcohol level of 0.12”, says Dr. Michael Roizen, MD in an article on Sharecare.

The average person needs 7 to 9 hours of sleep nightly. To get a good nights sleep you have to reach what is called REM sleep or Rapid Eye Moment. This usually happens about 90 minutes after you have gone to sleep and last about 10 minutes. Each recurring REM stage will last longer up to about an hour.

Avoid eating sugar or having any thing with caffiene in it before going to bed. This includes chocolate. Nicotine and alcohol should be avoided especially if you are having trouble sleeping. Don’t exercise before bed. This can actually wake up your body. Set a time for bed and for getting up. Stick to it and don’t sleep over any more than 90 minutes. Even on the weekends.

You need to move vigorously through your day so you are tired at bedtime. Get plenty of natural sunlight. Be in the habit of getting up and moving around every hour. Have some relaxing activities before bed such as reading or facial cleansing regime that tells the body it is time for sleep. Create a pleasant sleep environment with no sharp lighting or too warm of bedding. Sleeping in a cooler room is usually best. Some people like to have a window cracked for fresh air but this can mean outside noises.

Becareful of naps. If you are having trouble getting to sleep or staying asleep napping can be the problem. Fight the after dinner drowsiness. This can lead to waking up in the early hours of the morning and not being able to get back to sleep. Limit nap times to 15-20 minutes.

Exercising during the day is a great way to ensure a better nights sleep. Doing so in the morning or afternoon is best. Doing so too close to bedtime can cause a problem because it elevates the body temperature, speeds up metabolism and stimulates hormones like cortisol. Finishing any type of exercise about three hours before bedtime is best. Even earlier if sleep is still a problem.

Avoid late night television. Bright lights or the blue lights emmitted by your computer or phone can be stimulating instead of relaxing. Get rid of back lighting and use devices with smaller screens. Turn the brightness down or use software such as f.lux to alter lighting. Cover up devices that have a light on them. If you have to get up during the night be sure lighting used is low and not bright. Installing a dim lighting system can be of help.

Be sure the room you sleep in is dark. Heavy shades or curtains are a good idea to block light from windows. Think about using a sleeping mask.