How To Get A Good Night’s Sleep
Published By Christine Wilcox – July 7, 2017
There are many benefits of getting a good night’s sleep. But, getting a good night’s sleep is difficult for some of us. In this article, I discuss how to get a good night’s sleep.
Waking up and not feeling good the next morning is the worst feeling for starting your day.
With a good night’s sleep, you wake rested, relaxed, revitalized, and energetic. In addition, your concentration is increased and you achieve more during the day. Furthermore, sleep helps your tissues grow and regenerate.
A good night’s sleep can help to improve your overall appearance, your skin will look clearer, and you will not see dark circles under your eyes. When you sleep well, you are less likely to have an accident, suffer from depression, or experience aches and pains.
In this article, I discuss how to get a good night’s sleep:
Sleep Patterns And Getting A Good Night’s Sleep
As we all know, each person has a different sleep pattern – meaning that no one’s sleep pattern is identical to another one’s sleep pattern. Many people can drift off to sleep easily where others may spend minutes to hours before finally falling asleep.
Like myself, some people are nocturnal individuals, but others are daytime individuals. I am most productive during the nighttime hours. I began to notice this about myself while in grade school. I was not sleepy when everyone else in the family was sleepy.
If you pay attention to your sleep habits, you can begin to identify the positive patterns that make you most productive during the day. One way to identify your sleep habits is to keep a sleep journal. After several weeks of journaling your sleep habits, you can then identify your problem habits.
Your Sleep Zone And A Good Night’s Sleep
Your sleep zone is the area in your home in which you choose to go to bed every night. There are several things you can do in this area that will further your ability to get a good night’s sleep.
First, the lighting in your ‘sleep zone’ should be none. A completely dark area in your sleep zone is mandatory in order to achieve a good night’s sleep.
Second, the temperature in your sleep zone should be just a few degrees cooler than the rest of your home. This is because your body temperature rises just a bit once you are asleep.
Third, all sounds should be minimal to none once you go to bed. These small changes will trigger your body to send you to sleep. Television should be avoided in the bedroom because this is not a sleep trigger and could disrupt your Circadian Rhythm.
Fourth, reading requires lighting and should also be avoided. Although, I do know several people, including myself, who say that reading causes them to become sleepy. You should determine this pattern individually.
Lastly, your bed, mattress, and pillows should be comfortable, clean, and supportive to achieve a good sleeping position. If your bedding is not comfortable and relaxing you could wake up with sore bones and muscles.
Winding Down And A Good Night’s Sleep
Winding down from your day is essential to allow your body to begin relaxing and preparing for your sleep triggers to kick in.
Setting a regular bedtime is one way to assure that your body is setting itself up for getting a good night’s sleep. Everyone should acquire this habit because it really makes a difference in how you think, feel, and perform the next day.
Your body will begin to wind itself down slowly before your bedtime in preparation for sleep. Also, there are several relaxation techniques to assist your body in preparing you for sleep.
One way to relax is to listen to calming music before bedtime. Another way to wind down is to have a soothing drink before going to bed. I like to have a cup of chamomile tea, which mildly sedates me.
Another way to wind down is to draw a warm bath before bedtime. This will help your body train itself to trigger your sleep patterns. The more times you follow your personal winding down routine, the quicker you will establish your evening sleeping ritual.
Getting sufficient and good-quality sleep affects your mood, concentration, memory, and general health. It also helps our body’s to heal, which is a very important benefit for good health.