How to Get a Good Night’s Sleep in 5 Simple Tips
Sleep is one of the most important fuels for the body as it regenerates the cells and improves the overall well-being of a human body every day. That is why sleep is very important and we must pay attention to our sleeping habits allowing ourselves to rest well every night and be productive every day.
The most important part of the rest we get every night is deep sleep, the final stage of non-REM sleep. During deep sleep, the brain waves have the lowest frequencies and it is the hardest to wake up. Deep sleep is the time when our bodies recover the most, when the mind is being strengthened and the body is repaired from the previous day. Therefore, when you feel well-rested after a good night’s sleep, you have had a good quality of deep sleep and you are ready to tackle the challenges of the next day.
If you suffer from insomnia or feel tired even after you have slept for more than 8 hours, it’s possible that your fatigue has something to do with the quality of your sleep. So, it is important to track your sleep and see which the cause for the exhaustion is. A very good way to track your sleep and see how much deep sleep you got is to use an application or a sleep monitor to see if the quality of your rest is good or if you need advice on how to get more energy while you sleep.
After you have monitored your sleep for at least a week, you can apply some tips to see if there is a pattern in your rest and get a better sleep every night. At the same time, there are things you shouldn’t do when you rest in order to get a good quality of deep sleep. So, let’s check out what these things are that you must avoid for deep sleep:
1 Don’t use your phone or watch TV right before bed
A leading cause for poor sleep quality is the usage of screens right before you go to sleep. Your body will feel that it needs to be awake when you use bright lights or screens right before bed. The light coming from the TV or from your smartphone is bad for your eyes and for your brain as well – it triggers that part of the brain that knows it needs to stay awake during the day. Therefore, do not use your phone or watch TV right before bedtime. Instead, try to limit the time you spend on your devices and remove any distractions an hour before you go to sleep. You can try listening to slow music, read or just think about the day.
2 Don’t have a hectic sleep schedule
The second thing you do not want to do if you want to get a good deep sleep is to have a hectic schedule of sleeping. When you do not create a sleep cycle everyday and fail to maintain a routine, your body will never know when it is time for bed and you will not get the rest that you need. The trick is to stick with the same bedtime every day, and this includes weekends as well. Better sleep is about habit and habit forms on a daily basis. Keep a pattern of sleeping and your body will ultimately find the right cycle for you to get a good quality of deep sleep.
3 Don’t sleep in a room that is too cold or too hot
If you want to have a bad sleep, do not pay attention to the temperature in your bedroom. However, a good deep sleep is actually about setting the right temperature for yourself before you go to bed. Some people prefer lower temperatures, while others sleep better when the heat is on. However, the recommended temperature for sleeping is 19.5 degrees Celsius. Scientists discovered that your body rests better when you have this temperature in the surroundings.
4 Don’t eat or work out right before bed
This is another definite no when it comes to sleeping, especially, if you want to get that deep sleep and feel rested the next morning. Your body will not be able to rest well if you eat a whole pizza right before you get your beauty sleep. The reverse of the medal is also true – if you are too active and work out right before bed, your body will feel too awake and you will not be able to get the rest you need. Specialists say that the best thing to do to get a good night sleep is to avoid eating or being active at least 3 hours before you go to sleep. That includes light exercises or snacks as well. If you want to stay healthy, try to create a routine and avoid these habits.
5 Avoid stress and don’t overthink everything
If you are looking to have a good deep sleep, make sure you don’t overthink your entire day right before going to bed. A good night sleep can be achieved when you relax and de-stress before you hit your cave – obviously, it will ensure that you give your brain one task less. While the majority of people find it difficult to de-stress before sleep, given our busy lives, there are tricks to still be able to do it. You can reduce stress through meditation, acupuncture or light stretching (not exercising) and get ready to have some healing sleep. Also, a lifestyle shift can help as well – try to stay calmer during the day, let little things go and focus on what is important for you and on what makes you happy. This is the way to get good quality deep sleep.
To conclude, good sleep depends on how you do things during the day or before bed which means you should start implementing healthy sleep habits as soon as possible. More deep sleep means more energy the next day and a more productive you. Therefore, start right now and find the balance you need in your life to get a good sleep every night.