Sleeping well at night is key to getting the most out of every day. Getting enough sleep has a profound effect on energy, health and overall mood. Adults should get about eight hours of sleep each night. However, millions aren’t getting this level of sleep. There are many ways to get a enhanced night’s sleep to ensure better health and more energy.
First, get the internal clock reset for a more appropriate time. To begin a better cycle, go to bed and wake up at the same hour every night and day. When you sleep in on weekends, the weekday schedule will be put off by that amount. This creates tiredness during the day and the beginning of a bad sleep cycle. Being in the sun can get a better sleep/wake cycle started. To get the clock reset, use sunlight to jumpstart the internal sleep and wake cycle.
Often, the best predictor of your night’s sleep is what happened throughout the day. Staying active through regular exercise will promote better sleep at night. However, it’s not a good idea to exercise too late in the day. Getting an energy boost from exercise at night will make it more difficult to sleep. An earlier exercise time means that the energy will be there during the day but will have dissipated by bedtime. One of the ideal exercise times is late in the afternoon. This creates a dip in energy at precisely the time when sleep should occur.
What time you sleep often has to do with your habits. Getting into the habit of going to bed late will make it ingrained and difficult to change. Remaining awake while in bed is a habit that should be broken. Once a sleep and wake time routine has been set, it’s time to start a new bedtime routine. A new habit can be a routine of things that are done every night before bed. This will soon establish a direct connection in your subconscious between the routine and falling asleep. After you get into the habit, the routine will cause sleepiness.
Being careful about what you eat at night will greatly affect your quality of sleep. Everyone is aware that caffeine is a bad idea at night. But, other items can have this effect as well. Foods that contain tyrosine can cause you to stay awake. Cheddar cheese, pepperoni, bologna and avocados all contain it. Red wine drunk before bedtime can have a similar effect. If hunger strikes late at night, try a piece of bread and some warm milk. When both of these are consumed together, the effect of the milk’s tryptophan is enhanced and sleepiness ensues. A big meal eaten too close to bedtime may keep you awake too late. Eat dinner three to four hours before bed and eat only break and milk if you remain hungry.
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