Love Life with Better Sleep
Sleep Better so you can Shine Brighter
It seems that sleeping problems and insomnia are more common than ever. Stress from your job, finance troubles, a fight with your partner, or even just a good movie on TV can keep you up for hours leaving you struggling to make it through the next day. What we have learnt over the years is that sleeping is all about timing. In order to get the right amount of proper sleep you have to train your body and your mind so that it knows when it is time to sleep and when it is time to be alert. We already know that it isn’t as simple as it sounds, but here are 5 tips for better sleep so that you can feel more alert and have more energy all day long.
Improve Sleep Tip #1- Get into a Sleep Routine
Often times a truly good night’s sleep all relies on your morning wake up routine. The moment that your eyes flicker open and sun or light begins to creep in your body starts producing the hormones that will effect how you go throughout the day. Essentially the light starts to activate your brain and get everything going in your body. By getting into a routine and ensuring that you wake up everyday at the same time your body will be trained to start preparing you for the day at the right time. Your body and brain will know that it should be shutting down at midnight and be in full force midday, instead of the other way around.
If your schedule jumps all over the place and you wake up at 6am one day and 12pm the next, your body will have a hard time deciphering when it should be pumping out the proper hormones. You can easily end up feeling laggy and groggy for hours and never give yourself the opportunity to get into a groove, whether you are at work or just getting things done around the house.
Improve Sleep Tip #2- Crawl into Bed only when you’re Tired
A big reason that people spend so long laying in bed is that they force themselves to sleep even when they are not tired. If you are feeling energetic then you need to do something to rid yourself of that energy and cause that sleepy feeling to set in. If you are all energized and force yourself to lie in bed you may end up watching TV for hours or having thoughts run rampant in your head. Wait until you are settled, get into a routine, and shut off the lights when you start to feel your eyes get heavy, not long before.
Improve Sleep Tip #3- Make yourself Get Up
While you may find that you spend a solid 8 or 9 hours in bed, it doesn’t always mean that you are getting 8 hours of sleep. Going to bed at 11pm and making yourself stay there while you toss and turn can cause a big mismatch in sleeping time and confuse your body. If you find yourself wide awake at 3am after a few hours of sleep get up and do something. Walk out to the living room and read a book. Actually being awake and out of bed can increase your desire to sleep and allow you to fall back to sleep easier when you crawl back between the sheets.
Laying in bed and while you are awake can force your brain to associate being awake to being in bed, instead of the other way around. That kind of misbalance can eventually lead to that engine revving train of thought that makes falling asleep a constant struggle every night. If you get that feeling you can get rid of it, and take heed in the fact that you are not alone as that anxiety is one of the main causes of insomnia.
Improve Sleep Tip #4- Take the Time to Unwind
The hour right before you call it a night, and what you do with that time, is very important. To avoid insomnia it is very important to use that time wisely and that simple hour can make all the difference between lying awake for hours and dozing off into a revitalizing sleep. Sadly most people these days are too busy and neglect that important “me” time before bed. If you do not give yourself a single second to clear your thoughts and relax before bed all that stress will haunt you in the bed room. Sit back, enjoy a hot cup of tea and snuggle up with a good book. You may feel like you are too busy to just sit back and relax, but spending an hour winding down is a lot more productive than tossing and turning in bed all night.
Avoid a Midday Collapse with a Sleep Routine
Improve Sleep Tip #5- Awake the Weekend Sleep Problems
Spending all hours of the night partying or doing work on the weekend and then sleeping long into the day on Saturday and Sunday may seem like a great treat, but is throwing your body completely off balance. Even though you deserve to reward yourself after a hard week’s worth of work try to stay on schedule. Otherwise you will not be prepared to sleep on Sunday night and will get stuck with a killer case of the Moody Mondays.
Nighttime does not have to be something that you dread; it should be something that you savor. Take advantage of these tips for improving sleep and stop counting sheep or staring at the ceiling for hours every night. Get into a routine, use the time before bed to wind down and do not force yourself into bed. Before you know it you will be sleeping deeper, feeling better, and wondering what all the fuss over missed sleep was all about. Just don’t be too cheery on Monday morning or your coworkers might get a little jealous.
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