Although getting the required 7-9 hours of sleep each night is important for overall health and wellbeing, many people find this goal difficult to achieve. Here are some tips for getting a restful night's sleep and avoiding common mistakes.
Set up a regular sleeping pattern. Your body's internal clock can be regulated by going to bed and waking up at the same time each day, which will make it simpler to fall asleep and awaken.
Make a space that promotes rest. Maintain a dark, calm, and cozy atmosphere in your bedroom. A room that is cool, between 60 and 67 degrees Fahrenheit, is best for sleeping (this may vary-this is a general guide).
At least an hour before bed, stay away from screens.
Limit your intake of alcohol and caffeine.
Try some relaxation methods.
Stay away from large meals and strenuous exercise right before night.
One common mistake that's frequently made is individuals believing they can "catch up" on sleep by sleeping in on the weekends. Sleeping in might help you catch up on lost sleep, but it can also mess with your body's internal schedule, making it more difficult to get to sleep at night.
Additional common mistakes people make when trying to improve their sleep include:
Using electronic gadgets while in bed: Using cellphones and tablets while in bed is a common habit that has a detrimental impact on sleep. Displays should be avoided for at least an hour prior to bed.
Consuming alcohol before bed: While it may make it easier for you to fall asleep, alcohol might interfere with your sleep pattern and make you wake up during the night.
Skipping naps during the day: Napping during the day can throw off your body's natural sleep rhythm and make it harder to fall asleep at night. However, power naps have been studied and shown to improve productivity. Read more below:
It has been demonstrated that power napping, or taking quick, 20–30 minute naps throughout the day, increases productivity and cognitive performance. Power naps have been shown to increase memory retention, boost creativity, and lessen weariness. Additionally, power napping can help to improve mood and reduce stress.
However, it is important to note that in order to experience these benefits, power naps must be performed strategically. This means that naps should be kept short, ideally no longer than 30 minutes, and should be timed correctly, ideally in the early afternoon when the body's natural circadian rhythm experiences a dip in alertness. Power naps shouldn't be taken too close to bedtime because they can interfere with the body's natural cycle of sleep and wakefulness. Overall, when done properly, power napping can be a potent tool for enhancing cognitive performance and productivity.
There's a lot to digest here but your major takeaway should be that a restful night's sleep is essential for general health and wellbeing. You can increase your likelihood of getting a good night's sleep by creating a regular sleep schedule, making your environment sleep-friendly, staying away from screens, consuming less caffeine and alcohol, experimenting with relaxation techniques, avoiding heavy meals and strenuous exercise close to bedtime, and more.
Hopefully you find this beneficial and can consistently get a good nights sleep.
"The Sleep Doctor's Diet Plan: Lose Weight Through Better Sleep" by Michael Breus
"The Sleep Revolution: Transforming Your Life, One Night at a Time" by Arianna Huffington
"Why We Sleep: Unlocking the Power of Sleep and Dreams" by Matthew Walker
"The Sleep Solution: Why Your Sleep Is Broken and How to Fix It" by W. Chris Winter