If you are looking to collect 7-9 hours of high quality sleep tonight, it isn’t as simple as climbing into bed and closing your eyes. Humans don’t operate like robots with the ability to shut down on command; we need time to wind down and get prepared.
To obtain deeper sleep tonight, try these tips we found on the The Huffington Post:
- Stick to a sleep schedule: Going to bed and waking up at the same time every day, including weekends, not only encourages deeper snooze, but it helps your body wake up.
- No more caffeine after 2pm: When your brain feels like its shutting down at work, coffee may be your solution. However, the effects of caffeine can remain in the body 6 hours after your last sip, delaying your bedtime and diminishing its quality. Cut out caffeine early in the day and try to keep your daily intake at 300 mg.
- Control your bedroom temperature: Don’t make your room too cold or too hot, you’ll just end up tossing and turning. Many sleep experts recommend setting the thermostat between 65-68 degrees. Control the temperature by setting the thermostat, choosing lighter blankets or using a fan.
- Get rid of your electronics: Blue light coming from your favorite electronic devices, including your smartphone, TV, iPad and laptop, confuse the brain into thinking it’s daytime, slowing the production of melatonin, your hormone that makes you feel drowsiness and helps you stay asleep. Put away your technology addiction at least an hour before your bedtime.
- Say no to sleep medications: Taking medication too late can leave you groggy in the mornings, with dependency building up the longer you take them. Plus, the side effects of sleep drugs can be more than you’d like to sign up for, with health risks that include heart attacks and early death.
Boost your health, productivity, happiness, relationships and so much more by committing to sleeping better this year. Not only does high-quality snooze improve our overall quality of life, it’s absolutely free! Get started making the change tonight, we believe you can do it!