Getting a good night’s sleep is vital to optimal performance during the day. Your mood, level of health and energy are greatly dependent on getting adequate sleep. Every night the average adults needs about eight hours. However, millions of people don’t get enough sleep due to poor sleeping habits. There are myriad ways to make sure of getting a better night’s rest to have additional energy and optimal health.
The first step in getting a good night’s sleep is to keep your body clock set for the appropriate time. To get this started, wake up and going to sleep at the same time every day, even on weekends. Oversleeping on the weekends can reset the clock slightly, making it harder to go to sleep on time during the week. This is the beginning of a poor sleep/wake schedule that can create daytime fatigue. Being in the sun can get a better sleep/wake cycle started. Getting exposed to sunlight helps to reset the internal clock for daytime activity and nighttime rest.
Getting a good night’s sleep many times depends on what you do during the day. Getting better sleep can depend on getting the proper amount of exercise. But, exercise shouldn’t be performed when it’s close to time for bed. Exercising late will get the heart rate raised when it’s actually time for it to be calmed. Earlier exercise will promote energy when it’s time to be energetic, but that energy will flag when it’s time to sleep. One of the ideal exercise times is late in the afternoon. This will keep the energy dip at the right time of day.
Sleep time can often be attributed to habit. It can take awhile to change a bedtime habit. Remaining awake while in bed is a habit that should be broken. It’s important to start a fresh bedtime routine. A new habit can be a routine of things that are done every night before bed. This routine will establish a connection in your mind between sleeping and the routine. Once it’s ingrained, just beginning the routine will make you sleepy.
Watching what you eat and drink in the evenings will also have an effect on the quality of sleep. Everyone already knows not to drink caffeine at bedtime. But, other foods can also have a wakeful effect. Certain foods that contain a chemical called tyrosine can have this effect. Cheddar cheese, pepperoni, bologna and avocados all contain it. Red wine also has this effect. If you are hungry at night, have bread and warm milk. When these are eaten in concert, the tryptophan in the milk is enhanced. However, eating a heavy meal too late isn’t a good way to ensure a night’s rest. Eat dinner three to four hours before bed and eat only break and milk if you remain hungry.
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