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Light-skinned woman with dark hair sleeps peacefully under the covers in her bed
Health, Lifestyle

Tips to Get a Good Night’s Sleep

Light-skinned woman with dark hair sleeps peacefully under the covers in her bed

We all know the feeling of looking at the clock, realizing you have to go to bed soon, and sighing as you realize you aren’t quite ready. Or maybe you’re more familiar with tossing and turning, trying to fall asleep, and you just can’t seem to get comfortable. It turns out, there are things you can do to make sure you’re ready for bed and be comfortable once you’re there!The first recommendation to getting a better night’s sleep is having a consistent sleep schedule. This means trying to go to bed and wake up each day at relatively the same time, even on weekends. This helps to regulate your body’s internal clock so that your body naturally becomes tired when it expects to sleep. Many of us like to stay up late on the weekends, but this can throw off our internal clock, making the next time you need to go to bed early much harder.When bedtime is near, a relaxing ritual can help ease you into sleep. This is something away from bright lights, noise, and other stimulation. Something calming, like meditation, or something easy, like reading, can set you up for better sleep. A hot bath is also a good idea. Since our temperature drops when we’re asleep, soaking in a hot bath (2 hours before bed is recommended) causes your temperature to rise, and the rapid cool down after it relaxes you. Many of us take naps, and “power naps” are a popular way to make it through the day. However, this practice can also make it harder to sleep later, as your body isn’t as ready for bed. Avoiding or limiting naps can help make bedtime smoother.Exercise is also a good way to improve sleep. In addition to helping us get in better shape and stay healthy, regular exercise has been linked to better sleep.The conditions of where you sleep are also important. Your room should be between 60 and 67 degrees, not too warm. It should also be noise-free, since that can prevent you from falling asleep. Finally, it should be free of light, including the lit faces of clocks. Light can disrupt our circadian rhythms, keeping us awake. If you have trouble getting rid of these, such as having a snoring partner or a clock that can’t be dimmed, try ear plugs or eye shades.What you sleep on is also very important. We all have our own preferences, but you should make sure your pillow and mattress are comfortable for you. Mattresses typically have a life of 9-10 years, so once that time passes, you should consider replacing it.It’s also important to avoid alcohol, cigarettes, and heavy meals in the evening, as these can all disrupt sleep. Spicy foods can also do the same. If you’re hungry when bedtime is approaching, a light snack 45 minutes before bed is recommended.Finally, if you still have trouble sleeping, consult your doctor, as there are a number of health concerns that could complicate sleeping.

Category Health, Lifestyle
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