When it comes to our health, there is one thing a lot of us always overlook: sleep. Good sleep helps you stay off disease, shed more fat, stay focused, stay productive and improve virtually every aspect of your body and mind.
In addition to eating healthy food, if there is a thing I’ve learned to respect concerning my health routine, it is to sleep. As an entrepreneur, there was a certain time I don’t even care about sleeping. But I thought to myself one day, “when are you going to sleep”? Is it when you are dead? Of course, it is good to make money but, what is the use of money to a dead person?
Studies show that sleep deprivation costs a lot of Americans significant work productivity. A yawning employee can’t make good decision, stay alert, focus on tasks and can’t manage a friendly mood at work. If you want to beat insomnia, you need to increase the quality of your sleep and at the same time master the power nap.
The truth is that you’re probably sleeping the wrong way. But the good news is that you can begin to make changes tonight as soon as you complete reading this article.
Tips on how to sleep better
If you want to start sleeping better, you will do well to implement at least one of the following tips. Remember that a well-rested body and mind make life easier to live. If you are up for this, let’s get into the thick of the best ways to sleep better.
#1. Understand the value of sleep
Most people deprive themselves sleep simply because they don’t know the value and benefits of getting enough sleep.
So what is sleep? And why is sleeping right important?
If you want to define sleep, it is like defining life. But the most important thing is that it is a natural periodic state of rest for both body and mind. If you are not sleeping, then you are not completely natural and that’s weird.
What are the benefits of sleep?
- It fortifies your immune system
- Boosts your metabolism
- Rebuilds you and keeps you young
- Improves your brain function
- Increases your physical energy
- Balances your hormones
With the above-listed benefits that come with sleep, it is important that you get the right amount of sleep.
#2. Reduce screen time before going to bed
Yes, stop watching TV or checking your email just before bedtime and you will sleep better. According to a recent study, people who consume electronic media just before bedtime get lower-quality sleep than non-pre-bedtime screenheads.
If you want to sleep, ensure you turn off all screens an hour before bedtime. But sometimes you may need to be on your computer later than you wanted, use a blue light blocker. There is already advancement in technology; on your computer, you can use f.lux application, and it will automatically reduce blue light from your computer. Apple has built the same feature in their iPhones as you can easily install Night Shift on your iPhone.
But remember that there is nothing better than shutting down your computer and TV one hour before going to bed.
#3. Exercise to enhance sleep
It is no more news that exercising offers a lot of great health benefits – a good night sleep being among. To enjoy the benefits of exercising while you sleep, ensure you exercise in the morning or afternoon.
#4. Eat to enhance your sleep
We all know some foods are much more conducive to a better night sleep than others. Eating foods like bananas, oatmeal, warm milk, turkey, chamomile and whole-wheat bread will help you get better sleep.
#5. Get more sunlight during the day
The body natural secretion of the hormone known as melatonin is one of the most essential things that induce quality sleep. The light exposure is important for the production and secretion of melatonin.
So get more light during the day, reduced light at night and you are on your way to a magic sleep formula.
#6. Be cool
When most people are sweating when they are sleeping, they don’t get good deep night sleep.
When it’s time for your body to rest, there will be an automatic drop in temperature to help you initiate sleep. So ensure you make every effort to be cool.
#7. Go to bed at the right time
This is very important! Sleeping at the right hour will help you get a better sleep. The best time to sleep is between 10:00 pm and 2:00 am because human get the most significant hormonal secretions and recovery by sleeping that time.
#8. Sleep on a quality mattress
The conventional mattresses used by many are pretty full of nasty, toxic chemicals that are made with materials linked to a big list of health complications such as:
- Sudden Infant Death Syndrome (SIDS)
- Respiratory problems
- Reproductive toxicity
- Skin irritation and more
So get Non-Toxic and Non-off gassing bed and watch your life change.
#9. Put off your bedroom’s light
It is true that human sleep better in a dark environment, but many people are not taking advantage of it. Having a light on in your bedroom may disrupt your sleep, so ensure you put off the light before you sleep.
If the light from outside is interfering with your sleep, get popular blackout curtains to keep the light off. Just try this tonight, and you will see the difference.
#10. Create a sleep sanctuary
If you really want to get rejuvenating sleep, then you need to take some necessary actions. Your bedroom should only be for sleeping. No TVs, tablet, laptop, phones or any entertainment gadget. Also, ensure you don’t bring any work to your bedroom, and there should be no negative thing.
If your room is filled with miscellaneous activities, you are not creating a healthy environment to sleep. You may think you are an adult, but we are just supersize babies; we have the same programming as those babies.
Bonus tip – Wake up early
According to Benjamin Franklin “Early to bed and early to rise makes a man healthy, wealthy and wise.”
One of the things that can help you sleep smarter is to wake up early. By waking up early, your endocrine system will begin to link up with the diurnal earth patterns. Get up when the sun rises, and it will help you get out of your old pattern of being up at night tired.
So what next?
The next thing is to start practicing everything you read in this article and see how smarter you will be sleeping.