Better sleep means more energy. More energy means you will be better equipped to handle your day. And that will increase your productivity at work significantly. Yet, a recent survey shows that 1 in 3 adults in the United States is not getting enough sleep. It doesn’t need to be this way for you. It is possible to get better sleep by implementing certain simple health habits. It is worth reviewing five healthy habits that will help you sleep better.
Continue to eat a balanced diet
Eating a diet that is aligned with your health needs and which is balanced does not seem like it would help you get better sleep; at least, at first. However, people that struggle with heartburn and indigestion would beg to differ.
Eating the right diet should help to keep heartburn, indigestion and related problems away so you can get better sleep. Additionally, if you’re eating a healthy, balanced diet, problems that are associated with obesity such as sleep apnea will be reduced and will increase the chance that you sleep better.
Put the exercise in
Exercising has long been an excellent way for you to lose weight and stay healthy. And it can help with sleep too. You might struggle with sleep because you’re just not tired enough (or at least your brain is interpreting things that way!).
If this is the case, exercising will definitely make you tired and help you get better sleep. Melatonin is a natural chemical produced by the body to sleep you fall asleep. Young children typically have high levels of melatonin which is why they sleep so well.
Research shows that high-intensity exercise during the night-time when melatonin levels are already increased will further increase melatonin levels. And so, exercise will not just make you tired; it can also increase natural chemicals in your body that help you sleep.
Practice sitting in quietness for a few minutes a day
We live in an era where we’re bombarded with thousands of social media messages, emails, entertaining websites, news stories, and video games. It can be overwhelming.
In fact, a recent study shows that human beings now have an average attention span of 8 seconds. This is lower than the attention span of a goldfish at 9 seconds. The good news is that as humans we can modify our behaviors so we choose favorable ones over the ones that keep our brains racing and distract us.
This is where sitting in silence for a few minutes per day can be beneficial. During these “quiet times”, you can:
- Put away your cell phone
- Refuse to check emails
- Refuse to look at social media
- Refuse to look at new stories and updates
- Listen to calming music
The point is to enjoy at least a few minutes of calm and quiet each day so your mind can relax. It is even more helpful if you can do this just before you go to bed.
Keep screens out of your bedroom
Our cell phones, tablets, and televisions contain blue light that can hinder sleep.
- If you can, charge your cell phone outside of your bedroom. The first benefit here is that you will not be checking your phone multiple times before you sleep. Also, any notification dings will not keep you up during the night. And lastly, you will not be tempted to check it the minute you wake up.
- Keeping your television out of your room serves a similar purpose. Enjoy your TV, tablet or computer in another room of your home. Save your room for sleep. This will train your brain so you can get better sleep.
Have a bedtime routine that prepares your mind and body for sleep
A bedtime routine does not need to be complicated. Here’s a simple one you can follow:
- Take a shower or wash your face with your favorite type of soap/body wash/face wash.
- Change your clothes into sleep clothes.
- Sit still for a few moments. If a cup of relaxing tea helps you wind down, go for it.
- Turn off all the lights. You can keep night lights on so that they light your path in case you need to wake up at night.
- Put all your electronic devices away.
- Lie down on your bed and continue to relax until sleep comes.
It seems like something so basic, but a simple bedtime routine can help you fall asleep and get better sleep. Was this article helpful? We’d love for you to share it.