Last week I wrote a post about the importance of sleep(see post here), so this week I decided to follow up with tips for getting a good night’s rest.
The first place I found with tips for getting a good night’s rest was sleep.org. Their first recommendation was to go to bed and wake up the same time every day. This is crucial to keep the body’s circadian rhythm on track. Another recommendation is to avoid caffeine and make sure you don’t go to bed on an empty stomach or full bladder. All of these can keep you up and wake you up throughout the night. Next, create a comfy bedroom. Make sure you have enough pillows and blankets and that your room is the perfect temperature to make you comfortable. Finally, create a routine. Sleep.org recommends stuff like reading, a bath, or soft music. They recommend avoiding tv and smartphones. Personally, I have incorporated these into my nightly routine and would find it hard to sleep without them before bed.
I also found some very helpful sleep tips from Help Guide. Help Guide recommended keeping your bedtime and wake up times the same every morning. Instead of sleeping in, they recommend a mid-day nap. They recommend keeping it down to 15-20 minutes. Help Guide also recommends as much bright light during the day as possible and avoiding blue light(from phones and tablets) at night. I’ve seen glasses that help filter blue light, so I might look into them so I don’t have to cut out my smart phone browsing at night.
These are just a few tips to help you improve your sleep. Most importantly, find what makes you comfortable at night and get into the habit of going to bed and waking up at the same time.