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Ways On How To Sleep Better And Soundly

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

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.

 

William Newsome

24 Comments

  1. Good post. Sleep is critical to a good quality of life. I also have some tips on getting a good night’s sleep in my post at:
    https://bestlowthelp.com/low-testosterone-and-sleep-deprivation-is-there-a-link
    Here they are if you would like to add them to your post as well:

    Try to have a set routine. Go to bed at the same time every night and get up at the same time every day, including weekends.
    Get as comfortable as possible. Keep your bedroom quiet, dark, and at a comfortable/cool temperature for sleeping.
    Stay focused on why you are in the bedroom. Make sure your bed is comfortable and use it only for sex or sleeping. It is best to avoid bedroom distractions like TV, books, and computers. You can do all those things in another room.
    Don’t eat late. Avoid eating a big meal right before bedtime. Try to eat at least two to three hours prior to going to bed.

    Use them if you want.
    Best of luck.

  2. This is so true, especially about the blue light. I had a blue light lit humidifier in my room not too long ago. I kid you not as soon as I hooked it up in my room and started trying to sleep with it on at night. My sleep decreased dramatically. So I decided to go look up information on sleeping electronic and blue lights. I found what I was looking for within this article great work.

    • I had no idea that they even made blue light lit humidifiers. Learn something new everyday. And to hear that the blue light affected you immediately is also surprising

  3. I have trouble sleeping all the time, I will follow some of your tips and hopefully get some good zzzz’s tonight.
    thanks for the info.

  4. Hi
    Thank you for highlighting the electronics I’m one person whom I think am getting addicted to electronics especially my phone because it has become a routine that I must visit social media before going to sleep and 1 minute turns to hours making my morning very depressing in terms of waking up,Thank you for your solution!!

    • You’re welcome. Unfortunately you’re not the only one. A lot of people (myself included) get glued to our phones and social media. Doing my best to cut back, and I’m liking fhe results so far

  5. This really hits home for me William. I have terrible sleep habits and have suffered for years now from insomnia. You have a very well put together strategy here. Thank you for this post and I look forward to reading more about the topic in the future.

  6. Hi William,
    this is a very hot topic, lots of studies are revealing new information. would love to read more about it in the near future

  7. Great Post Will.
    I’ve been working on sleep patterns for years now. Raising twin toddlers, good night’s sleep are fewer each week. So the sleep I do get is so important.

    I follow all your tips except the electronic devices. I do a lot of work at night but once the sun goes down, I’m wearing Blue blocker glasses so melatonin is still kicking in.
    I also use contrast showers switched between hot and cold about 2 hours before bed. These are magic.
    My last routine is no caffeine after 10am. I use to stop at 2pm but have had better since I implemented the 10am policy.

    • I did the cold showers before but didn’t really work for me. Although I’m glad to hear it works for you. I’ve never heard of blue blocker glasses. Where can I find a pair?

  8. Great article on such an important aspect of our life. Interesting study you quoted from the Department of Ergonomics at the Kyushu Institute of Design.
    I do Yoga and I find That it helps relax me and help eliminate stress

  9. Great informative post! I will be trying out some of these techniques in the upcoming days and am excited to see the results. Keep writing great posts like this!

  10. Hello will, thanks for the post on how to sleep better, I needed to read this!!! I work 2-3 a day on my online business and 10 hours at work, and be struggling to get the proper rest almost everyday 🙂 . Thanks for the insights, maybe I need to turn my TV off at night while trying to sleep, that should help.

    • Ahmad, you have a great work ethic. I’m glad I was able to help you. And thank you for helping me shape up and work harder on my online business

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