The Center for Disease Control reports that 1 in 3 Americans do not get enough rest. Sleep has become an underrated commodity these days, especially with the attachment most of us have to our electronic devices.
Getting a good night's rest is vital for your health and well-being, and is actually not very difficult to attain. Follow these simple steps and you'll be on your way to healthy sleep habits!
Schedule:
Set a sleep schedule and follow it. If you decide you'll go to bed at 10:00pm each night, be vigilant about sticking to it. Try for 8 hours per night, which would mean waking at 6:00am each morning.
Ritual:
A strict routine retrains your body and mind to wind down for the night, signaling sleep time. Try 30 minutes of meditation, prayer or journaling in a quiet space. Put electronic devices away for the night at this point.
Watch your caffeine/alcohol intake:
Caffeine stimulates the body and mind and takes up to 8 hours to leave the body entirely. Cut off caffeinated drinks after about 2:00pm in the afternoon. Alcohol may help put you to sleep quicker, but interrupts sleep partway through, making a good night's rest nearly impossible to achieve.
Stay physically active:
People who are sedentary often report having sleep difficulties. Their bodies simply aren't as fatigued as those who stay busy during the day. Aim for about 30 minutes to an hour of moderate to heavy physical activity during the day in order to expend energy and assist with better sleep.
Kick the nicotine:
Smokers have a tendency to feel less
rested after a night of sleep, partially due to the stimulant in nicotine.
Keep it cool:
Studies show that a temperature of 65 to 75
degrees is optimum for good sleep.
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Free your mind:
Listen to white noise, an audiobook, or mindful meditations (there are lots of great ones on youtube) to settle your worries and allow your brain to relax.
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