One of the most challenging parts of getting some decent rest is the first part – actually getting to sleep. Today we’ll discuss a few tips that will help you get those eyes shut.
In ‘Western’ society, sleep patterns have drastically changed in the past century, due to a number of inventions and advancements – most importantly electricity and lighting. In the past, the main source of light was from candles, lanterns and other flame-based sources, none of which were as easy to use as a switch on the wall. Combine this flood of readily-available light with the multitude of distractions that we have invented – television, the internet, etc. – and you can see why it’s been getting tougher and tougher to get to sleep.
Here are a few tips that will help you with getting some rest – follow these and you’re virtually guaranteed to increase the amount of sleep you get per night.
1. Cut out the caffeine -one of the easiest ways to ensure that you’re awake is by drinking caffeinated beverages in the evening. Stop your caffeine consumption by no later than 5pm each day to ensure that the caffeine isn’t stimulating you when you’re trying to get some shut-eye.
2. Turn off the TV – and, more importantly, if you have a television in your bedroom, get it out of there! The bedroom isn’t the place for TV – it’s a place for resting, sex and storing your socks. Keep the TV in the living room, and skip watching late-night shows as they’re not really all that good anyway. When it’s your bedtime, turn the TV off and go to bed!
3. Invest in a good bed – one of the main reasons folks don’t get good quality sleep is because they are sleeping on a bed that is inadequate for their needs. Visit a proper mattress shop where you can try out different mattresses, and get recommendations for mattresses that suit your comfort level and provide you with the support you need. Also, if you sleep with someone that’s a bit more restless than you are (or if you’re a restless sleeper yourself), get a mattress that has individually-pocketed coils so rest isn’t getting disturbed by someone rolling over.
4. Get some exercise earlier in the day – if possible, exercise in the morning before you trot off to the office, or on your lunch break. Getting exercise during the day will help to wear you out and you’ll be tired when you’re ready for bed. Be careful of exercising at night, as the exercise might jack your metabolism and adrenaline up and prevent you from getting sleep.
5. Try out a natural sleep supplement – before you go running off to your Doc for sleeping pills, give an all-natural sleeping supplement a try. Look for supplements or breathing strips that contain melatonin, which is a hormone that your body produces to help regulate your circadian rhythm.