You’ve had a long day. You woke up, got out of bed, showered, got dressed and went to work. If you’re like me, then you probably went to the gym before work. You work hard at your 9 -5, or your business, and then go home for the night. You take care of your chores, have your dinner and maybe watch a little TV before bed. Finally, you put on your PJ’s, hope into bed, go to sleep and wake up the next morning. However, just like the morning before, you still groggy and tired. You wonder “What’s going on? I get about 7 to 8 hours of sleep, so why do I still feel so tired.”
I wanted to illustrate how busy we are as people. We get up early every morning to start our day. If you have children, you also wake them up, and get them ready for the day. You prepare their breakfast and lunches, and get them ready for school (maybe even drop them off yourself). Then, you go to work from morning until evening. Afterwards, you come home, take care of your house (and kids if you have them) for the rest of the night. When it’s all said and done, you wind up in bed late into the night and walk up feeling like a zombie.
Perhaps you even managed to get to bed at a decent hour, however, the results are still the same. What you have to know is that it’s not just about how long your sleep is, but also how deep it is. You can sleep for up to 12 hours. However, if you’re not getting good, quality, deep sleep, you will still be waking up with Mr. Sandman’s bags under your eyes. The bad news is that we take the stresses of everyday life to bed with us, and that impedes us getting a good night sleep. The good news is that we will be discussing ways on how to sleep better, so you can get that deep, quality sleep and wake up feeling refreshed and brand new.
Ways On How To Sleep Better
Create A Curfew For All Electronic Devices
We are all glued to our electronic devices. I, myself, am guilty at times of having my phone on hand from the time I get up until the time I go to bed. However, using our electronics right before bed can prevent us from getting a good night sleep because of the blue light that they emit. Blue light is a color in the in the electromagnetic spectrum that is visible to the human eye. Blue light is part of the “visible light” in the electromagnetic spectrum that are seen as colors. It has a very short wavelength, and these waves can delay the release of melatonin (a hormone that induces sleep), causing the body remain awake and alert. Blue light can mess with your sleep pattern and take away the deep sleep. The solution, cut off all electronics about an hour before bed. Turn off the lights in your bedroom, relax, and let melatonin take you to dream land.
Take A Nice Hot Shower or Bath
According to a study by the Department of Ergonomics at the Kyushu Institute of Design, taking a hot shower and bath before bed can help to sleep faster and more easily. Your body temperature rises when you bath and rapidly cools down when you finish. According to another study by New York Hospital Cornell Medical Center in 1997, your body temperature starts to drop around 2 hours before bed time. This cooling down period relaxes you and signals to your body that it’s almost time to go to sleep. Joyce Walslebenn, an associate professor at New York University School Medicine, recommends bathing 90 minutes to two hours before bed. She said, “If you raise your temperature a degree or two with a bath, the steeper drop at bedtime is more likely to put you in a deep sleep.
Meditation is a great way to reduce to not only reduce stress, but to also help you get a good night’s rest. JAMA Internal Medicine did a study where they took 49 adults. One half practiced mindful meditation, while the other half took a class on sleep education. Results showed that the group who practiced meditation had less fatigue, depression, and insomnia. Meditation calms the mind and relaxes the body. Because of the day to day stress, we feel tense all day long. We also take that tension to bed with us, making it very difficult to go to sleep. Meditation breaks that tension and helps you fall asleep like a baby. For more details about meditation and how to do it, click here.
We all want good, quality sleep. Unfortunately, everyday life seems to prevent that from happening. Thankfully, it no longer has to be that way. Follow these tips, and you will be catching Z’s faster than any wide receiver or outfielder can catch a ball.