How to get a good night’s rest

Who doesn’t love a good night’s rest? Afterall, one of the best feelings is crawling into a freshly made bed with no alarm set for the morning. While this isn’t an option every night, there are still many ways you can reset and recharge each night. 

Why is sleep so important anyway? 

While we get our shut eye, our bodies are busy healing and restoring our cells. Our brains are working to create memories and new pathways for information. Did you know that sleep deprived bodies are at a higher risk of developing heart disease, developing diabetes, becoming obese, and developing depression? 

We spend one-third of our lives asleep. For most adults, that’s 7-9 hours per night, but may be more or less depending on you. Of course, we need more sleep after a long and physically draining day or when we are sick. 

6 Tips For Setting Yourself Up For Sleep Success

  1. Keep a bedtime
    We are creatures of habit. Sticking to a bedtime allows our bodies to kick into sleep mode, which helps with falling asleep. 
  2. Limit Stimulants
    Limit caffeine, alcohol, and tobacco, especially in the afternoon. These substances are all stimulants and can make it harder to fall asleep or to get a restful night’s sleep. 
  3. Turn Off the Screen
    The light that is omitted from your cell phone or TV can disrupt natural sleep cycle cues meaning you probably aren’t as sleepy when it is bedtime. Try turning off your screens one hour before bedtime.
  4. Get Active During the Day
    Physical activity can make our body more tired and therefore more ready for sleep. Plus, exercise helps reduce anxiety, which can keep us up at night. 
  5. Establish a Relaxation Routine
    Each night, about an hour before bed, start your relaxation routine. This could be turning off the phone/computer/tv, taking a hot shower, drinking a cup of tea, reading for a little bit, listening to a relaxing meditation (check out our sleep meditations in the mindfulness library), and finally turning the lights out. 
  6. Get Comfortable and Cool
    If you wake up each morning with neck or back pain, it may be time to invest in a new mattress or new pillows. Also, sleeping in a cool room promotes more restful sleep. As night approaches our core body temperature drops signaling it’s time to rest and slow down. A cool bedroom will reinforce that and help you fall asleep quicker.