How to Get Better With Sleeping – Improve Your Life
Nowadays we are much more aware that how important a good night sleep is to our mind and body. Still, many people are ignoring the warnings and sleep very poorly until they burn down.
How to get better with sleeping? I know something about that with my own experience.
I had my own puzzle
As long as I can remember I have had some troubles with falling asleep. I didn’t think that could be that big of a deal. I just slept 4 or 6 hours and I felt fine. Yes, I thought I was feeling fine until I took Firstbeats stress and recovery analysis. It is a test which transforms heartbeat data into personalized insights on stress, sleep and exercise.
The data showed me how poorly I’m recovering. I had a lot of red colors in my paper which means stress reactions, even when I was sleeping! No wonder why I was so tired at the morning.
After the test I made some changes in my life and now I’m going to share those things with you. Stay tuned!
You need to focus on yourself
A good night sleep is just as important to your body than healthy eating and exercising. Lots of researches are showing that it can effect in you health in many ways. It can have a negative effect with you brain function, increase a risk of gaining more weight, effect on you hormones and exercise performance.
What ever you reasons are to sleep weakly, you might have a deep effect with you mental, emotional and physical health in a short or even longer way.
So if you goal is to lose some weight, eat healthier or be better at sports, you need to get a good night sleep every night.
Tips for better sleeping
Like I told you earlier I have had some trouble of having a good night sleep as well. Here are few tips for you to improve you quality of sleeping:
Turn down the lights – At the day time it is beneficial to exposure to the light and keep a circadian rhythm healthy. In other hand when a nighttime comes and you are still exposing yourself to the light you body and brains will think it’s still a daytime. The worst that you can do is to look at you smartphone or computer and exposure yourself to the blue light. The best thing would be to turn out you electronic devices two hours before going to bed, including the TV.
Routine – Make you evening routines to look same every day. Go to sleep at the same time every night. Being consistent with you sleeping rhythm and also waking rhythm can aid a quality of you sleeping. If you are struggling with falling asleep, be patient with this and go to sleep at similar times. And like I earlier said, put away you electronic devices two hours before you go to bed. After a few weeks later you might not need an alarm anymore!
Bedroom – Optimize you bedroom environment. That includes the noises, lights, temperature and even arrangement. My own tips for annoying noises are wearing an earplugs and minimize the light with an eye mask. These are my own good night saviors!
Eating and drinking – Eating a huge meal before going to sleep might lead you to poor sleep and hormone disruption. In other hand, small meals and snacks few hours before going to bed might help you with falling asleep. Avoid alcohol before sleeping, it might lower down you melatonin production and lead to disturb you sleeping patterns.
Relax – Clear you mind before going to sleep. Mindfulness or meditation are good techniques to relax you body to fall asleep a lot of faster.
Exercise – Daily exercise is proved to be one of the best ways to improve you sleep and health. Doing you exercises too late in the evening may cause you problems with sleeping.
Good bed – I can not emphasize this too much. Make sure you mattress is supportive and comfortable. It is recommended that you should change you bedding in every 5-8 years. Some quality mattresses can hold up even to ten years. Also, take a good look at you pillow, is it supporting you head as it should be? These might be an easy things to change but not that cheap.
How much sleep is enough?
We are sleeping approximately one third of our lives but sleeping quality and also quantity are both decreased in a past few decades. Many of us are having a hard time to remember how does it feel to be fully rested. We know it is important to have a good night sleep and however struggling with a sleep dept.
The National Sleep Foundation had a world-class study which took over than two years to have research ready. These were the guidelines of the recommendation how much sleep you need at each age:
- Newborn (0-3 months) 14-17 hours
- Infant (4-11 months) 12-15 hours
- Toddler (1-2 years) 11-14 hours
- Pre-school (3-5 years) 10-13 hours
- School age (6-13 years) 9-11 hours
- Teen (14-17 years) 8-10 hours
- Young adult (18-25 years) 7-9 hours
- Adult (26-64 years) 7-9 hours
- Older adult (65+ years) 7-8 hours
Along with these recommendations were also a “may be appropriate” sleeping hours. You can find them in the research paper behind this link.
In addition to age, these might affect also the hours that you sleep, for example:
- Pregnancy: You might need to sleep more while having changes in you body during early pregnancy.
- Aging: Normally older adults needs about same amount of sleep than younger ones. As you get older you might sleep more lightly and shorter time periods.
Obviously, getting you eight hours of sleep each night is essential to living healthy, happy and productive every day life. There are loads of benefits to getting a great night sleep, even too many to tell!
Tonight go to your bed early and have a good night sleep!
Founder of Miracle Workouts