Getting a good night’s rest not only makes you feel better and boosts your mood during the day but plays a key role in a healthy lifestyle by benefitting your heart, weight and mind. Shoutout to the gold medalist out there who can get exactly the right amount of sleep everyday. Unfortunately for most people, it’s either not enough or way too much. What should you aim for? That depends.. According to the National Sleep Foundation, teenagers (14-17) should get 8-10 hours of sleep. Younger adults (18-64) should get around 7-9 hours. Adults (65+) 7-8 hours is that sweet spot. Conquering the battle of getting a good night’s sleep is not an easy task, but use these tips to start getting more zzz’s.
Turn the electronics OFF
- Turn off the telly
- Go phone free
- Don’t browse in bed
Who doesn’t love being on their phone while laying in bed? Most people are guilty of scrolling just before they go to bed. Studies have shown that when you use electronics within an hour of bedtime, you’re doing more harm than good. The blue lighting from your phone sends signals to your brain that say “hey, it’s day time.” This isn’t beneficial, especially when you’re trying to get a good night’s sleep. You should turn off all electronic devices at least an hour before bedtime. Yes, that means “Night Shift mode” too.
Waking up every day at the same time and going to bed every day at the same time is the first steps to take when trying to regulate your sleeping patterns. Throughout the night your body goes through different cycles of wakefulness and tiredness. As you continue to regulate your sleep times, your body will naturally get tired around the time you go to bed and become wide awake at the time you wake up. Setting a sleep schedule helps your internal clock which in turn will help you get a better night’s sleep. Before you know it, you’ll be up well before your alarm clock and feeling fully rested!
Exercise? You mean extra fries! Okay fine, but what does exercise have to do with sleep you ask? When you exercise, your body will start to become fatigued more than if you did not exercise. When your body is tired it needs rest to recuperate, resulting in a deeper more beneficial sleep that helps rest your body and clear your mind.
Spicy foods, caffeine, alcohol, and fatty foods are definitely things you should stay away from before bedtime. Try eating healthier alternatives before going to bed. Bananas are high in magnesium which will help relax your muscles. Honey is a good source of melatonin to help wind you down. Having a snack before bed? Make the choice to consume the foods that will give you a better night’s sleep.
Changing lifestyle habits is not always easy but aiming towards these sleep goals is definitely a solid start. Try one or two to see how they help you.
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