How to Get the Sleep You Need?

How to Get the Sleep You Need?

Getting your seven to eight hours of sleep in each night is a wellness formula for you and your business. These suggestions can help you get the sleep you need.

Stick to a schedule.

Go to bed and get up at the same time every day, even on weekends. This will keep your internal clock, or “circadian rhythm,” regulated. This tells your body when to sleep, rise and eat, and also controls body temperature, blood pressure and the daily release of hormones. When your sleep schedule is disturbed, such as by jet lag or from staying up late or sleeping in, your circadian rhythm can be disrupted, and sleep can become elusive until the rhythm is reestablished.

Dim the lights.

Your brain has receptors that sense light and dark, helping you to fall asleep at night and wake in the morning. Light promotes wakefulness by inhibiting the production of melatonin, the hormone that is released in preparation for sleep. To set the stage for sleep, avoid bright light after dusk, and dim the lights you do use.

Put electronic devices away.

Experts believe that cell phones, computers, tablets and televisions are a leading contributor to America’s epidemic of sleeplessness. The short-wavelength or “blue” light these devices emit is the most melatonin-suppressive of all artificial light. Some newer-model smartphones and computers have a night shift option that softens the light emitted at night. Another option, of course, is to put the devices away an hour before bedtime.

Set the right bedroom conditions.

A healthy sleep environment is relaxing, peaceful and cool (60-67 degrees is optimal). Your room should also be dark. Use blackout shades to maintain darkness, and make sure you have a good mattress and pillow that are free of allergens.

Exercise regularly.

Moderate to vigorous activity on a regular basis can improve sleep quality and also help you feel less sleepy during the day. Just be sure to not exercise too close to bedtime. It may have the unwanted effect of energizing you rather than helping you fall asleep.

Watch what you consume in the evening.

Avoid big meals that can cause digestive discomfort and make it difficult to sleep. Limit how much you drink before bed to prevent having to get up in the middle of the night. Be cautious with stimulants, such as caffeine and nicotine, as they can keep you up. Also avoid alcohol after dinner. It may help you fall asleep quickly but tends to disrupt sleep in the middle of the night.

Practice relaxation.

Try different relaxation exercises once you’re in bed. Mentally relax your body, beginning with your toes, feet and ankles and gradually working your way up to your shoulders, neck and head. Repeat several times. Another option is to breathe deeply at a slow and controlled rate for five or 10 minutes until you drift off to sleep.