No matter how many guides you read, you just have to remember that a good night’s sleep is the key to your well-being. The people that can run marathons and live into their nineties all understand the benefits of sleep. When you get your head down, your body recuperates from the stresses and strains of the day.
Not only do they disappear, but so does the stress that builds up in your muscles. And, your body will also fix and regenerate cells.
As you can see, sleep is the king. However, there are still people that don’t use it to their advantage. If you want to get fit and healthy, you can’t make that mistake. With that in mind, here are a few tips that will come in handy.
Get Into A Routine
Think of your body as a machine. Just like a machine, you can set your body to work and sleep at certain times of the day. Okay, you can’t flick a switch, but you can train it to respond. To train your body, you have to start a routine.
The routine will kick in after a few days, and your body will take over. Before you know it, your body will tell you when to go to bed and not the other way around. It is also a good idea to maintain the routine regardless of the day. Just because it is weekend doesn’t mean you have an excuse to sleep longer. If you do, you will ruin your routine and have to start over again.
Transform Your Diet
A bad diet will keep you up at night. Have you ever heard the ‘myth’ about eating cheese before you go to bed? Well, it isn’t a myth because specific foods have specifics qualities, and they can affect your body. The trick, as you may well know, is to stay away from any stimulants before you go to sleep. Even if you do drift off, the stimulant will kick in and wake you up again.
For a great night’s sleep, stay away from them a couple of hours before bed. Then, you don’t have to worry about them not wearing off when you get under the covers.
It is impossible to talk about stimulants without mentioning caffeine. Caffeine is the most common and popular form of stimulant, and it is the one you need to avoid. The reason you should consider transforming your diet is that caffeine is everywhere.
You might think it only exists in coffee and sugary drinks, but it is also in chocolate and some breakfast cereals. The point is you might not know when you are ingesting caffeine. As such, you need to watch out for it if you want to take your sleep seriously. A quick look on the back of the packet will suffice.
Exercise is one of the best ways to get a better quality of sleep. When you exercise, your body releases hormones such as cortisol. During the day, these hormones keep you alert and awake. By the end of the day, they start to wear away. And, when they do, you become a lot more tired.
As soon as the tiredness hits you, the sleep will be almost instant. The major benefit is that you aren’t catching up on sleep during the day. However, you have to be careful not to exercise too closely to your bedtime. As the cortisol is a stimulant, it will have the same effect as the caffeine. Even though it is good for your body, you might not benefit in terms of sleep. Always try and exercise a few hours before you go to sleep.
Change Your Mattress
It is amazing how many people sleep on unsuitable mattresses. It is important to remember that any old mattress won’t help you sleep. Instead, you need one that suits your needs. For example, the hardness of the mattress is a factor. Most people prefer a firm bed, but you might prefer a soft one.
Then, there are the accessories. Mattress toppers are all the rage at the minute because they add an extra layer of comfort. They also help distribute your body weight so that you avoid any pains or injuries. For more info, check out this mattress toppers guide. Finally, there shouldn’t be any springs or lumps that dig into your body. The mattress should be cosy and comfortable, and that is how you pick one for your bedroom.
Change Your Bedroom
It isn’t just the mattress – it is your entire bedroom. Your bedroom might not be conducive to sleep, and that has to change. Although you don’t realise it, there are factors that stop you from getting a good night’s sleep. The first thing to address is the noise level. If you can hear external noises in the night, you need to soundproof the room. External noises stop you from going into a deep sleep, so think about wall insulation and double-glazing. Also, think about the window dressings.
Blinds are great for letting more light in and making the room look bigger. However, that is also the case at night. Curtains are bigger and thicker, and they make the room darker. Any light that gets into your eyes during the night will trick your body into thinking it is morning.
One way to get more sleep is to catch up on any that you lose during the night. There are plenty of experts that say napping is just as effective as a full night’s sleep. What you need to do is still go to bed at the same time, but nap during the day. Otherwise, you will ruin your sleep patterns.
If you only get a few hours, get up at the same time but try and get your head down in the afternoon. Then, at night, go to bed at the same time. After a while, you should start to feel the benefits.
Everyone healthy person needs at least seven to nine hours a night.