Improve Sleep: Getting The Most Out Of A Night’s Rest

We can often take sleep and rest for granted. At times, everyone could do some things to improve sleep. Sleep plays a vital role in our mental and physical health and is necessary for overall well-being. Contrary to many beliefs, the body is not resting while you are sleeping. The body and brain are quite active during sleep trying to restore itself and maintain good health. Deficiencies in sleep can lead to increased risk of mental health problems, obesity, heart disease, and more. Improving sleep by getting enough sleep and quality sleep is crucial for your well-being, daily performance, and long-term health. 


Here are some tips on how to improve sleep:

      Follow a good sleep schedule. Yes, even on weekends. Going to bed and waking up around the same time every day has the greatest impact on your sleep. Maintaining your body’s circadian rhythm will help you get the best quality sleep. 

      Use low lighting or dim the lights. Before electricity, people relied on the moon and sun to tell them when to go to bed and when to wake up. With technology, we have the power to avoid those daily cues. Dimming the lights in your surroundings while you’re getting ready for bed can help you get to sleep quicker. 

      Avoid looking at bright screens. Try reading a book an hour before bed or doing things that don’t require a screen. Looking at bright screens before bed can reduce the quality of your sleep and make it more difficult to get to sleep. 

      Try to avoid caffeine in the late afternoon and evening. Caffeine is a stimulant that can delay the timing of your body clock. This can delay your total sleep time and also reduce the amount of deep sleep (non-REM) you get.

      Keep your bedroom at cool temperatures. Did you know the temperature of your body lowers at night? This is to help the restorative process that happens during sleep. Keeping your bedroom between 60 – 67 deg Fahrenheit will help you get optimal sleep.

      Avoid that nightcap. Although it’s thought alcohol can help get you to sleep, the truth is, it drastically disrupts the quality of your sleep. Even just one drink can impact your sleep, so try to avoid alcohol at night.

Check out this article for more information about sleep.

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