Written By Lewis Robinson / Reviewed By Ray Spotts
Sleep is a vital component of your overall health. Getting a good night's sleep isn't just something for the weekends or vacations. In reality, most adults need between seven and nine hours of sleep every single night.
The amount of sleep you get isn't everything, though.
You also want to achieve high-quality sleep that allows your body to fully rest and recharge. After all, while you are snoozing away, your body is repairing muscles tissue, balancing hormones, and regulating a host of biological processes.
So, how do you go about getting eight hours of top-notch sleep every night? Here are seven tips that can help you drift off to dreamland.
1. Invest in a Quality Mattress
This is a great place to start. After all, tossing and turning on an uncomfortable mattress certainly won't help you fall asleep any faster.
Get a few mattress shopping tips before you head out to the store so you don't end up frustrated and overwhelmed. Consider things like your sleep position and body temperature to find a bed that supports your sleep habits.
2. Develop a Sleep Routine
One of the keys to proper sleep hygiene is developing a routine and then sticking to it every day. Start getting ready for bed about two hours before you plan to fall asleep. This gives you plenty of time to shut down electronics, adjust your diet and start to unwind. Over time, your body will begin to recognize the routine as a signal that it is time to slow down.
3. Limit Your Alcohol Intake
While a glass or two of wine may help you drift off to sleep, it won't help you stay that way. In fact, having a couple of alcoholic drinks before bed is a sure way to ensure you are up at least once or twice during the night.
If you absolutely must have a drink after dinner, try to limit yourself to only one. It is also helpful to set a cut-off time of about two hours before you go to bed. Think of it as the start of your sleep routine.
4. Lower the Temperature
Lower room temperatures send a clear signal to your body that it is time to slow down. If your household members will not agree to a cold house at night, try using fans or a room air conditioner to keep just your bedroom cool. You might also want to consider adding a special cooling mattress topper to your bed if you tend to overheat during the night.
5. Give Aromatherapy a Try
Aromatherapy is a traditional practice that harnesses the power of plants. Most modern versions utilize essential oils to produce therapeutic scents. Lavender and chamomile are among the most popular oils to promote healthy sleep.
6. Spend Time in the Sun
Human bodies evolved to synch with natural daily light cycles. However, spending lots of time indoors - and away from sunlight - causes a disruption of this pattern, leaving your body confused about whether it should be asleep or awake.
Luckily, there is an easy solution to this problem. Spending time outdoors in natural light resets your body's circadian rhythm, so you can get to sleep earlier. If you live somewhere with extended daylight hours, use caution to avoid a lot of time in sunlight for a couple of hours before you go to bed.
7. Use Natural Supplements
There are several natural supplements that can be used to encourage more restful sleep. There is some research to support some of these while others rely largely on anecdotal evidence. It's a good idea to discuss any supplements with your healthcare provider before you take them since they can interact with other medications.
A few of the most common natural sleep aids include:
- Ginkgo Biloba
Sleep is an important part of overall health. You can promote healthier sleep habits by developing a nighttime routine. investing in a high-quality mattress, and looking into natural supplements and therapies.
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Lewis Robinson is a freelance writer and expert in health and fitness. When he isn’t writing he can usually be found reading a good book or hitting the gym.
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.