If you’ve had a great night’s sleep, your morning coffee is a bonus, not a personality relocator. Trouble is, many Americans suffer from sleep deprivation—almost 50%, according to some studies. Even worse, long term sleep deprivation can lead to serious health issues and, in some cases, early death.
Improving our sleep health begins with re-envisioning ourselves as amazing sleepers. If you’re ready to sleep better (and live better) get ready to adopt these sleep-boosting attitudes from great sleepers.
1. Practice yoga or meditation in the evening
Yoga later in the day reduces pent up muscle stress and helps you begin the relaxation needed for sleep. If yoga’s new to you, start slow and don’t overstretch.
2. Give yourself permission
Understand that your work will never be done and that a good night’s sleep will help you be more productive and creative. Allow your mind to rest so you can start tomorrow strong.
3. Set an alarm for going to bed
What time do you want to wake up and how many hours do you want to sleep? Do the math and back it up to light’s out time. If you need to be in bed early, skip the nap or coffee after 2 pm so you’ll be able to fall asleep earlier.
4. Add an hour for powering down
Start turning off all your screen devices an hour before you hope to fall asleep. Spend the last hour before bed quietly chatting or reading a good book with real pages. The backlight from electronics and TV wake you up rather than relax you.
5. Grab a snack before bedtime
Say yes to bedtime snacks like peaches, Greek yogurt, or parmesan cheese toast. They have just the right amount of carbohydrates and protein for sleep.
6. Choose your sleep gear carefully
Ensure you have clean, comfortable bedding that’s both breathable and warm, depending your sleep style and climate. Your mattress should be no more than 10 years old and support the natural curve of your spine.
7. Create a bedroom that’s tranquil and sleep-inducing
While bedding is very important to a tranquil feel. Dark-out curtains and a quiet, cool, clutter-free sleep environment will help you fall asleep faster and stay asleep longer.
8. Lose the snooze button
Repeatedly hitting the snooze button can seriously impair morning mental function by interrupting your natural sleep and wake-up cycle.
9. Hydrate, hydrate, hydrate
Enjoy a big glass of water and stretch out your muscles even before your first cup of coffee. Studies show that just 2 oz. of coffee per hour is enough to keep your system juiced up all day long.
10. Plan for better sleep again tonight
Even successful sleepers often miss this step. Only you can carve out a good night’s sleep, and the only way to do that is it to plan ahead.
This blog was originally published on Restonic.com and does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on Restonic.com. If you think you may have a medical emergency, immediately call your doctor or dial 911.
What are your best tips for getting a good night's sleep?
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