Written By Lizzie Weakley / Reviewed By Ray Spotts
A good night's sleep is easy to get, but hard to maintain. Because of noise, lights, technology, rowdy children, and loud people outside disrupting sleep, you must fight for sleep every night. It shouldn't be this way. Five steps are all you need to help you get seven to eight hours of deep sleep and wake up fully rested every time.
Set Your Internal Clock to a Schedule
Your body adjusts to a sleep-wake cycle. If you go to bed at the same time each night and wake up at the same time each morning, your body will adjust to the sleep pattern. Continue to stick to the pattern every weeknight and weekend night to keep the internal clock synchronized. The best sleep patterns exclude napping during the day.
Go Dark an Hour Before Bed
Televisions, laptops, tablets, and cell phones increase mental activity in the brain. That's fine during the day, but it disrupts sleep patterns at night by keeping you awake. Turn those items off at least an hour before bed and enjoy peace and quiet. Turn off all the lights in the bedroom. Lights keep you awake at night because it is a signal to wake up and stay awake.
Limit Bedroom Activity During the Day
Oftentimes, a bedroom doubles as a home office or a second location to watch television. The confusion about what this room is about will cause the body to not sleep at night. The bedroom is a haven for sleep only. Turn off the lights, remove televisions, turn off electronics, shut windows and curtains, and tune out the noise.
For people who have trouble breathing on their own, it’s important to keep all CPAP accessories in the bedroom, too.
Avoid Heat-Generating Activities Before Bed
The body needs to cool down to feel drowsy, and exercise and bathing warm the body up. Doing any activity minutes before bed takes longer for the body to cool down and transition to sleep. Instead, exercise during the day and take a bath two hours before bed.
Sleep When You Feel Tired
Tossing and turning in the middle of the night is frustrating but watching the clock to see how much sleep you missed or how many hours are left before having to wake up is not helping. Do not watch the clock. Do not sit in bed restless. Do not force yourself to sleep.
Get out of bed, breathe, and walk around. Sit somewhere dark and quiet until you can return to bed feeling drowsy.
In conclusion, these steps are the beginning to reaching a good night's sleep. Continuation of these steps will train your body to sleep on time every night. Make sleep a priority for your mental, physical, and emotional health.
Subscribe to our Trusted Health Club newsletter for more information about natural living tips, natural health, oral health and skincare. If you are looking for more health resources make sure to check out the Trusted Health Resources list.
Lizzie Weakley is a freelance writer from Columbus, Ohio. In her free time, she enjoys the outdoors and walks in the park with her three-year-old husky, Snowball.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.