Your Guide to Getting the Best Sleep Ever
No amount of coffee can counteract the effects of not getting enough quality sleep. In our ever increasingly connected lives, sleep is often overlooked, and even neglected in pursuit of other things. However, sleep is our bodies’ ultimate form of rejuvenation, and not getting enough of it can seriously affect your overall health. So why not do everything you can to feel like you can to get the best sleep possible? Use these tips to help you get quality rest, leaving you refreshed and ready to take on your mornings.
Back to having a bedtime
Remember when you were a kid and had a bedtime every night? It might not have been the coolest thing back then, but having a set bedtime is actually really beneficial for your biological clock. By sticking with a bedtime, your body will adjust and know when it’s time to shut down.
People who get in some aerobic exercise four times a week are more likely to improve their quality of sleep, according to a study done at Northwestern University’s Department of Neurobiology and Physiology. Just be sure to not get a workout in too close to your bedtime, as you’ll raise your internal temperature, making it harder to sleep.
Studies have shown that alcohol can inhibit your body from falling into REM sleep, and can even suppress your breathing while sleeping. There’s nothing wrong with a few drinks a week, but when it comes to sleep, it’s best to stay away from your usual nightcap.
Optimize your sleeping environment
Your bedroom should pretty much resemble a cave if you want the most optimal sleeping environment. Try and keep your room around 65 degrees, and make sure little to no sunlight can pour through in the morning. Make sure you turn off the TV and use low-wattage bulbs in your bedroom to reduce any extra heat.
Manage your stress
Stress can be one of the leading cause of low quality sleep. To alleviate your stress before sleeping, try meditating before going to sleep.
Eat sleep superfoods
Avoiding a big meal before bed is often a wise idea. Instead, try eating a small pasta dish with chicken for dinner. This dish has a good amount of tryptophan and amino acids that are good for converting sleep-promoting serotonin in the body.
Ditch the alarm clock
Try out a smart alarm app, which analyzes your sleep patterns and wakes you up at an optimal time so you don’t get abruptly pulled out of deep REM sleep. You can also check out light alarm clocks, that wake you up with a gently increasing source of light, which provides a much more natural way to wake up.
Get the perfect amount of sleep
While this is easier said than done, getting at least 7.5 hours of sleep is key for your body being able to go through the different sleep cycles properly. Try to discipline yourself by putting your phone down, turning the TV off, and letting your mind relax.