A good night's sleep is vital to our well being. It affects key functions in the brain like memory and the ability to focus. Sleep also impacts our body, mood, mental ability and weight.
A lack of sleep can lead to sugar cravings and throw us into a bad mood so it's important to have a good night's and feel rejuvenated in the morning. Here's how to improve your slumber by following these 5 proven ways to get better sleep.
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Let's face it; life's busy and it just seems to get more and more busy. Trying to check off all the 'to do's' before bedtime isn't easy. Burning the midnight oil to get more done is now proven to be ineffective. In fact, research shows the less we sleep, the less productive we are. We all need a good night's rest so we have the energy and focus.
Getting good sleep and I mean really good sleep, will actually improve your life. It will improve your health, improve your memory and help you stay focused. Being well rested, you can tackle those "stressors" you experience throughout the day.
A good night's rest will also help you drop a few pounds, give you more energy help you stay on your toes so you can adjust to demands. Yet we don't recognize the impacts of not getting good sleep. We think we're sleeping well with less than 7 hours a night. Unfortunately, this habit of poor sleep catches up to us and we end up struggling with health challenges which can be avoided if we get better sleep.
So let's change that. Let's make a few adjustments so you get better sleep and be more productive.
Here are 5 proven ways to get better sleep.
5 Proven Ways to Get Better Sleep
1. Say 'No' To Caffeine Late in the Day
Caffeine helps us start our day. There's no better feeling than your first sip of coffee in the morning. Caffeine is a stimulant that wakes us up and gets us going. However, having it late in the day, caffeine may give you too much of a stimulant and prevent you from relaxing at night when you're ready to go to bed. You won't get better sleep if you drink caffeine late in the day
Stick to drinking water after 3pm instead of coffee and if you're craving a cup of coffee or tea in the evenings, opt for a decaf it will help you get better sleep.
2. Be Consistent with the Time You Go To Sleep and When You Wake Up
Our bodies like consistency, especially when it comes to sleep. During the week that might be easy, but don't let the weekends or days off change your sleep clock.
We all love our time off. You can put your feet up and relax, or meet up with friends or watch that movie you've been wanting to see once the kids fall asleep, and my all time favorite is sleeping in on a day off, that's just awesome. It may feel great but it does throw your system off and it may prevent you from getting better sleep.
Research shows that being consistent with the time you go to sleep and the time you wake up each day can improve the quality of your sleep and help you sleep better in the long run.
Be consistent with the time you go to sleep and the time you wake up each day
3. Use Natural Sleep Aids and Supplements
Try using natural sleep aids to help you fall and stay asleep.
Prescription medication for sleep almost always has some negative side effects. Try a natural herbal supplement that can help you fall asleep without making you feel groggy and it may help you get the better sleep you want.
Many herbal remedies are available - be sure to select one that has no significant side effects and with proven clinical trials. Melatonin is a popular herb used as a sleep aid which is effective but may also cause drowsiness when you wake up which you want to avoid.
Often sleep problems are related to high Cortisol levels in the body. Cortisol levels shoot up when you have a lot of stress. The extra cortisol can make your mind overly active when you're trying to sleep make it harder to get a good night's rest. If you can relate to this scenario, we've developed a natural, organic herbal solution which is backed by human clinical trials proving it helps you get better sleep, feel less stressed, less anxious and gives you more energy. We call it Shanti - read more if you're interested
Try a natural supplement that will help relax you so you are able to fall asleep faster and get a good night's rest
4. Create a Sleep Oasis In Your Room
Your sleep environment plays an important role in helping you fall asleep and stay asleep.
If you want to get better sleep, try to keep your room at a cool temperature, keep it dark (use black out curtains or blinds), and quiet if you can.
Studies show sleep quality improves when your room is quiet.
If you live in an apartment building on a busy street, like I used to, you can't control the external noise (ambulance sirens, the neighbours downstairs throwing their weekly party, etc.). So try a sound machine set to white noise it will help drown out the noise outside.
Select colors and furniture that will keep you in a calm state which will help you fall asleep, usually a white or light blue will keep you calm.
Keep your bedroom environment dark, cool, comfortable and as quiet as possible
5. Create a Consistent Sleep Routine
Sleep routines help relax the mind and body which is necessary to fall and stay asleep. What relaxes one person may stimulate another, so you have to figure out what works best for you and what will help you get the better sleep you want
Here is a list of some suggestions:
- Listen to Calming Music
- Read a Book
- Take a Warm/Hot Shower or Bubble Bath
- Yoga
- Meditation
- Drink Warm Milk or something warm without caffeine
Establish a Consistent Sleep Routine
Recent studies in sleep show that we need to have a consistent routine and that means going to be at the same time, having undisturbed sleep for 7 to 8 hours and waking up at the same time.
It's known as our circadian sleep rhythm and when our body and mind are in this regular patter they can heal and rejuvenate. These same studies by the University of California Berkley show that when we get 6 hours or less of sleep we do serious damage to our mind and body. So it's important to get the good, deep sleep you need.
You can go here to learn more about these sleep studies and what happens when we sleep and don't sleep
Conclusion
When we go to sleep at night, our bodies are busy taking care of replenishing and repairing what is needed. Getting good quality and the right amount of sleep is essential for these processes to complete successfully. The risk of chronic sleep issues (quality and/or quantity) has a major impact on our quality of life - in how we look, feel and perform. So follow these 5 steps and you'll be able to get better sleep tonight and every night.
