Tips for Better Sleep
The recommended amount of sleep for a healthy adult is at least seven hours. Often enough, people have the eight hours of free time required for this but choose to spend it otherwise. When we don’t get enough sleep we become lazy during the day, limit our gains, and thus are in a bad mood! Start by going to bed and getting up at the same time every day. If you happen to miss it, try to match the hours by setting your alarm appropriately. Being consistent will reinforce your body’s natural sleep-wake cycle and soon you won’t need the alarm. This and more are on our list for the best strategies to maximize your rest.
- Schedule your sleep
- Control your exposure to light
- Exercise during the day
- Limit daytime napping
- Avoid alcohol and large meals before bed
Get as much sun as safely possible during your days. Expose your house to natural light, take lunch breaks outside, or exercise outside. At night, eliminate as light as possible when you sleep. By controlling your exposure to light in this fashion you will help not only improve your sleep but fulfill your vitamin D requirements.
The harder your work in the gym, the more necessary sleep is. We limit ourselves when we don’t allow our bodies to recover. If you can’t get a workout in, even light exercise such as walking for just 10 minutes a day improves sleep quality. Regular physical activity will help you fall asleep, and stay in a deeper sleep.
Long daytime naps can interfere with sleeping at night. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day. Naps don’t tend to follow the natural sleep-wake cycle of the body and can cause fatigue and restlessness.
Avoid alcohol close to bedtime. Although many people think of alcohol as a sedative it actually disrupts sleep, and can cause night time awakenings. Eating a large amount of food is going to make the body focus on digestion during sleep rather than recovery and potential indigestion can disrupt sleep.
By following along with our tips here and staying hydrated, you will always achieve a restful sleep. Restful sleep provides us with focus and alertness throughout the day and allows our body to grow. Don’t limit yourself.