Tips To Getting A Good Night Sleep
The benefits of a good night's sleep are well known to anyone who has been groggy because of a restless night. Good sleeping habits have been shown to improve memory, decision making and creativity. Studies have also shown that people who sleep seven to nine hours a night feel less stress and more focused, but the benefits go beyond increased energy and awareness. Here are a few tips to ensuring you get a good night's sleep.
Stick to a schedule
Your body depends on a regular, consistent schedule to maximize the benefits of sleep. Try to go to sleep and get up at the same time every day, including weekends and holidays. It may be tempting to sleep in a few hours, but that will often mean sleepless nights as your body tries to adjust.
Establish a routine
Establish a simple routine at night that allows you to relax after a long stressful day. Take a warm shower, listen to music, read a book, or anything that you find enjoyable and will let you unwind. This will send cues to your mind and body that it is time to go to sleep.
Create a sleep environment
Be sure your bedroom has the right atmosphere for you to fall asleep. Shut the shades and turn off electronic devices to make the room cool, dark and inviting. If you still can't fall asleep within 15 minutes, get up and do something else. Go back to bed once you are truly tired.
Watch what you eat
Don't go to bed on an empty stomach. Conversely try to avoid eating heavy, greasy food that can cause indigestion right before bed. Discomfort can keep you up. Try to avoid caffeine or nicotine prior to bed as {well, since} their stimulating effects can keep you from getting to sleep.
