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I never had trouble sleeping when I was younger. I was very physically active, so when bed time came around, I would fall asleep instantly. Oh how times have changed, now that I'm older, I have to work to get good sleep. Over the years I have learned some simple tricks that help me get a full nights sleep and wake up rested the next day.
Top 5 Ways to Sleep Better
1. Sleep in total darkness
2. Avoid coffee 8 hours before bedtime
This means turn off your TV, cover your alarm clock, and unplug your night-light. This is important because your body does not make Melatonin unless the room is totally dark. Melatonin is a hormone produced by a small gland in the brain called the pineal gland. The hormone Melatonin helps regulate your sleep and wake cycles. Experts also recommend leaving your cell phone in another room and unplugging your WiFi router. This is because Wi-Fi and cell phone signals can interrupt your sleeping patterns.
Avoid coffee and caffeine at least 8 hours before bedtime. Drinking coffee and other forms of caffeine have been shown to block your bodies production of the chemical adenosine which helps you sleep. This was a huge issue for me because I like to drink coffee late into the evening. I began to realize this was a big part of my sleeping problem. I noticed I would only have trouble falling asleep and staying asleep on days I consumed caffeine after noon. Once I gave up this habit my sleep improved.
Fall asleep quick by using your bed and bedroom for sleeping only. It is best to avoid laying in bed, until your ready to go to sleep. The theory is when you lay in your bed at different times throughout the day, you send your body mixed signals. If you use your bed only for sleeping, you can train your brain to know that when you lay down, it’s time to sleep.
3. Use your bed only for sleeping
4. Exercise everyday
To sleep well at night, it is important to exercise daily. Studies have shown that people who exercise daily have an easier time sleeping at night. When I don’t exercise I find myself much more restless at night and usually will end up waking up around 4am unable to fall back asleep.
5. Turn your thermostat down
Have you ever woke up in the middle of the night sweating? It could be because your sleeping with the heat way too high! The body gets the best sleep in a cooler environment usually between 65-70 degrees. I grew up in a house sleeping at a temperature closer to 75 degrees. Since lowering my thermostat to around 70 degrees my sleep has improved.
6. Set up a sleeping schedule
Setting up a sleep schedule is important for a number of reasons. For one, research has shown you get the best sleep between 10pm and 2am, because you are following the natural cycles of the earth. Therefore, it is important to try to fall asleep by 10pm. It is also important to be consistent by going to bed and getting up at the same time each day. From a productivity standpoint, I do my best work early in the morning before the distractions of the day start. Throughout history, countless experts and successful entrepreneurs have also touted the benefits of waking up early. Some people might be saying, i'm not a morning person. Well, I wasn't either, but with effort and persistence you can train yourself to naturally wake up early.
More ideas to get a better nights sleep
Hopefully these 6 simple tips for getting a better nights sleep are helpful to you. Other ideas for improving your sleep are creating a sleep ritual, avoid excess alcohol, eating sleep promoting foods, avoiding long day-time naps, winding down hours before bed time, and silencing all noise in the bedroom.