The Formula For A Perfect Night’s Sleep

Getting proper rest can set you up for an amazing, productive day. However, a poor night’s sleep will often result in a bad mood, a missed workout, and not performing at your best at work. It’s obvious which of the two options we’d prefer, but achieving that great night’s rest isn’t always easy.

With things distracting us, work keeping us up late, anxious thoughts pulling us from sleep and the social media calling our names, it can feel nearly impossible to be asleep by the time we set for ourselves (and to stay asleep too).

Good sleep, believe it or not, takes hard work. Here are a few of the important sleep-related habits you should be including in your day to help set yourself up for better rest and better days.

The Right Bed And Linen

First of all, the foundation of your sleep needs to be solid, otherwise, you’re fighting a losing battle anyway. This foundation, of course, is your bed. An uncomfortable bed is going to get you nowhere slowly when it comes to getting good sleep.

Make sure you invest in a good bed, a high-quality mattress, soft, luxurious linen, and pillows that feel just right. You can even level things up by looking into different weighted blanket sizes for an extra helping hand.

A Good Sleep Schedule

Creating a schedule is one of the most difficult parts of this, but it’s a crucial step. Going to sleep and waking up at the same time every single day (yes, even on weekends) is an important part of training your body to sleep better.

Your brain will become accustomed to being awake (and asleep) for a certain amount of time and will be able to naturally get itself ready to rest when your bedtime rolls around each evening. This will also make it easier to wake up in the mornings when your alarm is screaming at you that it’s Monday already.

A Hard Workout

In order to sleep, we need to be tired. Of course, our bodies perform many functions over the course of a day, and even if you’re just lying about on the sofa all day, you’ll still need to sleep that night.

However, being active during your day is a great way to make sure your body feels tired and ready to sleep each evening. Hit the gym (but preferably not too close to bedtime) and get a sweat on during the day. If you don’t have a gym membership, you could go for a run or do an intense workout at home.

Well-Planned Meal Times

Your digestion can impact your sleep too, and if you head to bed with a big, heavy meal in your belly, you might find it harder to fall asleep and you might even face discomfort from symptoms like heartburn.

Plan your meals carefully around when you want to get to bed – some health professionals recommend you have your last meal about 3 hours before bedtime. This means if you want to go to sleep at 9 PM, try to have your last mean at around 6 PM so you’re digested by the time you hit the hay.

Limited Evening Screen Time

Scrolling on your phone too close to bedtime can have many negative effects. The blue light will keep your brain awake and the stimulation will be incredibly unhelpful for trying to fall asleep.

Try to limit your screen time in the evenings, or better yet, commit to completely turning off your devices at least one hour before you want to go to sleep. Instead of watching TV or scrolling on social media before bed, try doing some light yoga or meditation, spending quiet time with your family or reading a book to put you in a sleepy mood.

A Warm Shower

A warm shower before bed is a great way to unwind and regulate your body temperature to help you sleep better. It’ll help prevent you from feeling too hot or too cold at night and save you from hours of tossing and turning.

A shower is also a great way to freshen up after a long day, feel relaxed and disconnect from the world before bed.

Your Ideal Bedtime Routine

Everyone has a routine that will be ideal for them and will include different activities. Your routine might involve meditation, cleaning, reading, journaling, praying, stretching, pampering yourself or planning your day ahead.

Whatever you choose to do, make sure it helps you clear your mind and relax your body to get the best possible night’s sleep.

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