Tips to Sleep Better Tonight
By Sara Butler
There's no one formula that works for everyone when it comes to getting a good night's rest, but there are things you can do to increase the chance! Researchers have found over several decades of study that there are certain things associated with a good night's sleep that will help you fall asleep faster and stay asleep, waking up refreshed and ready to tackle the world. Here are a few tips to help you get started!
Be Consistent
If you have children, you know the value of a consistent sleep routine. Well, it's not much different for adults. Older children, teens, and adults all need to go to bed at about the same time each night, then wake at about the same time each morning. And yes, that includes the weekends -- no more sleeping in, trying to catch up on sleep you missed out on during the week!
When you go to bed and wake up around the same time each day, your body gets used to it and sends signals to your brain that it's time to fall asleep and wake up. If the signals get out of whack, then you won't feel energized during the day or even fully alert. It's like having continual jet lag and that's no fun.
Watch What You Drink
In the afternoon it will help if you refrain from drinking anything with caffeine in it. Experts suggest you avoid caffeine about six hours before you want to go to bed to help you fall asleep easier. Stick to water in the afternoons and it'll help you meet your water intake for the day too!
Exercise
One of the best things you can do to help you fall asleep at night is to tire yourself out during the day with exercise! The National Institutes of Health suggest you get about 150 minutes of moderate exercise per week. Just make sure not to exercise too close to bedtime, or it may have the opposite effect.
Avoid the Light
The kind of light that is emitted from your electronic devices such as televisions, smartphones, computers, and LED lights send the same signals to your brain as sunlight, waking you up and blocking the production of the hormones that help your brain prepare for sleep. Turn off your devices about an hour or two before you plan to go to bed.
Getting a good night's sleep doesn't have to be complicated. If you follow these tips, then you're well on your way!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Richardson, Tex.
