Sleeping well directly affects your physical and mental well-being.

Fall short of getting enough quality sleep, and it can take a serious toll on your emotional balance, daytime energy, productivity, and your weight.

Yet, we all spend time tossing and turning in the darker hours.

Research shows that good sleep can help you exercise better, eat less, and think clearer.

So, getting a good night’s sleep is one of the most important things you can do for every aspect of your health.

Is It Possible to Get a Better Night’s Sleep?

When you’re lying awake at 3 a.m. with the world’s worries on your mind, a good night’s sleep can seem impossible. But you actually have more control over your sleep quality than you realize.

The same way how you feel when you’re awake hinges on how well you did or didn’t sleep, so getting more from your sleep can be found within your daily routines.

Unhealthy daytime habits can leave you tossing and turning all night, affecting your mood, creativity, vitality, and more.

By experimenting with these 6 tips, you can enjoy better sleep and improve your physical and mental health.
  1. Get Your Exercise In
Studies show that people who run or walk at least three times a week for about 40 minutes or more enjoy longer, deeper periods of sleep.
  1. Reduce Naptimes
Short power naps have their benefits, but irregular or long daytime naps can affect the quality of your nighttime slumber. Sleeping during the day confuses your internal clock, impairing your sleep quality.
  1. Create a Sleep Routine and Stick to It
Pick a time to go to bed and stick to it no matter what. Give yourself about 15 minutes to fall asleep and set your alarm for the same time every morning.
  1. Lighten Up On Nighttime Meals
Eating a pizza with the works at 10 p.m. is a recipe for insomnia. Aim to finish dinner a good few hours before bed and avoid foods known to cause indigestion. If you do get a little hungry at night, aim for snacks that won’t disturb sleep, like low-fat dairy, peanut butter or a light protein.
  1. Create a Peaceful Environment
A dark, cool, and quiet room can help promote sound sleep.

To help you achieve the best possible sleep environment, block out the volume of outside noises with a white noise machine or earplugs. Install heavy block out curtains or use an eye mask to block out light, giving your brain the queue that it’s time to settle down.

Also, keep the room comfortably cool and make sure your bed and pillow are comfy.
  1. Practice Getting Back to Sleep
It’s normal to wake up during the night, but if you struggle to fall back into a slumber, try these tips:
  • Aim for relaxation – if you struggle to fall back to sleep, practice relaxation techniques like deep breathing and meditation, which can still help rejuvenate your body.
  • Stay out of your head – it’s hard, I know, but try not to stress over not falling asleep. Stress only encourage the body to stay awake. Rather focus on those relaxation techniques.
  • Ditch the worrying and brainstorming – if you wake up in the night feeling anxious about anything, write it down and stop thinking about it until tomorrow when it is easier to resolve.
  • Do something quiet and non-stimulating – if you’ve been lying awake for more than 15 minutes, get up and do something quiet and relaxing, like reading a book with a warm cup of milk. Avoid screens, though, as you don’t want your body to think it’s time to wake up.
Get Better Sleep Right Now

There are so many ways to improve the quality of your sleep, and they are things you can do right now. Like, taking a warm shower an hour before bed or using an earthing mat that puts your body in direct contact with something grounded to the earth – perfect for pre-bedtime meditation.

Whichever tips you feel like trying for deeper sleep, the key is to follow it and stick to it for at least a week to give yourself the time to see and feel the effects of deeper sleep. You can always adjust your tips based on whether or not they work for you.

As you grow more aware of your sleep patterns and understand your nighttime behaviors, you’ll be better positioned to create the perfect conditions and maintain and blissfully deeper sleep that leaves you feeling rejuvenated.

 

Follow me at marksalinas.com for more lifestyle tips and tricks.

 

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