5 Tips To Better Sleep

5 Tips To Better Sleep

Sleep is associated with a state of muscle relaxation and reduced perception of environmental stimuli.

For many of us, sleep is the sweet balm that soothes and restores us after a long day of work and play. But for some sleep is elusive or otherwise troubled. When we miss sleep in order to keep up with our 24/7 world, we pay a price with our ability to learn, our health and safety, and our quality of life. Most people, at some point in their lives, experience difficulty falling asleep.

Here are 5 easy tips to help you sleep better:

  1. Go Regular
    Have a regular sleep-wake schedule. Go to bed and get up around the same time every day. This sets your biological clock so the hours of sleepiness and wakefulness – the circadian rhythm – are established.
  2. Sweat It Out Exercise regularly in the evening after work and before dinner to de-stress and get a good physical workout. Feel-good hormones like endorphins, which are released during exercise, have been shown to reduce stress.
  3. Manage Caffeine Intake
    Reduce or eliminate your overall consumption of caffeinated beverages, and try to avoid caffeine after 12pm. A study showed that caffeine has an effect on sleep quality from as early as six hours before bedtime.
  4. Have A Hobby
    Manage stress through hobbies, spiritual practices and recreational activities. Stress in your work or personal life is a major contributor to sleep disorders such as insomnia. Time to pursue your interests can help regulate this.
  5. Establish Quiet Time
    Develop a wind-down routine at bedtime, including having a quiet, dark and relaxing bedroom environment. This sends signals to regulate the circadian rhythm and helps in the body’s natural production of melatonin – a hormone which affects your sleep-wake cycle.

Make sleep a priority. You must schedule sleep like any other daily activity, so put it on your “to-do list” and cross it off every night. But don’t make it the thing you do only after everything else is done – stop doing other things so you get the sleep you need.