It's not uncommon for busy entrepreneurs to wear their lack of sleep like a badge of honor. But boasting that you survive on a handful of shut-eye each night is nothing to be proud of. Countless studies have shown that sleep deprivation can wreak havoc on your health as well as your decision-making and productivity.
Sleep is something that often falls far from our minds in the chaos and busyness of daily life. We focus on family time, work time, diets, exercise, and our favorite Netflix shows. But sleep often slips to the bottom of the list as we try to squeeze everything we can from a day.
Still, sleep is one of the essential factors for health, and there are consequences to shorting ourselves in the sleep department. So how can you set proper sleep boundaries and establish a healthy routine?
There are different reasons why a person has difficulty having a good night rest and there are different ways on how to have a good sleep at night. This post will give you the ultimate guide for sleeping through the night.
1. Eat and Drink Better
The things you eat before going to bed are what can make or break your sleep! Just like your weight, the amount of fat, calories, or ingredients found in your food can make you feel groggy when you wake up or have you awake for hours. That's why it's recommended for people to eat at a particular time before sleeping and to eat right!
2. Go to Bed And Get Up at the Same Time
While you may be tempted to use your nighttime hours to do something useful, you’ll just end up preventing your mind from shutting down and your body from relaxing. The best thing you can do is remain in bed and create a schedule for the night.
Got to bed at the same time and get up at the same time every single day. Even if you don’t sleep, getting into this routine will be good for you. Not only will you be able to get on with things during the day—such as work—but you’ll also make it clear to your body that the night hours are when you should sleep.
3. Quit Caffeine
Even if you don’t think you are caffeine sensitive, when it is consumed within six hours of bedtime it can dramatically mess with the ability to fall or stay asleep. If you are having sleep issues of any kind, it might be worth quitting all caffeine for 30 days or longer and seeing if your sleep quality improves. While caffeine is certainly not entirely bad, it is still a stimulant, and sleep-sensitive individuals should consider this as a primary option.
4. Create a Dark And Quiet Atmosphere
Too many people have bright rooms with background noise constantly taking place. You may have gotten used to it all being the norm, but your background could be the reason for your insomnia. Too much interrupting your senses will mean your brain just can’t shut down for the night. The extra stimulation tells your brain that it is still time to be awake, despite the actual time.
For those who don’t want to change their window furnishings because of other people in the house, a sleeping mask is certainly an option. This will block out the light while still offering comfort while sleeping. Blocking out noise is possible with earplugs. It is possible to buy some that are designed for sleepers, so they fit comfortably in the ears even when laying on the side on the bed.
6. Hot Water Baths
To sleep, your body temperature will need to drop for you to sleep slightly. And with a hot soak, you won't only feel relaxed, but once you step out, you cool down fast and mimic your body's natural drop in temperature your brain would do as both mind and body get ready to sleep. Studies have shown that a warm bath before sleeping can help people fall asleep fast and with the quality sleep needed.
7. Keep It Cool
Sleep can be disrupted if the environment isn’t optimal, and an overly warm room can interfere with the ability to fall into a deep, restorative sleep. While the ideal temperature might differ based on personal preferences and time of year, opting for a slight chill in the air, which requires blankets, will lead toward more comfortable sleep than a room which is too warm to want blankets.
Sleep is very important as it can affect the way we think, decide and mostly all of the things we are capable of doing. Having enough sleep is not only a sign of being healthy but also a sign that you know how to manage your time through the whole day. In this post, I shared with you the ultimate guide for sleeping through the night.
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