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As we enter 2023, many of you will be setting out your new years resolutions – Getting better and consistent sleep may be amongst them, so we, that is to say, Merch Mates, put together a few points on how to achieve this.
Getting quality sleep is essential for living a healthy lifestyle. Unfortunately, many people need help with getting enough restful sleep regularly. To help you get the quality of sleep you need, here are some tips to help you achieve better rest.
Sticking to your body’s natural circadian rhythm by going to bed and waking up at the same time every day can help ensure you get the proper amount of quality rest each night. Limiting napping during the day is also essential, as it can skew your body’s natural cycle and make it hard to fall asleep each night.
Consumption of caffeine, nicotine or other stimulants close to bedtime can adversely affect your ability to get quality sleep due to their stimulating properties. It’s also essential to avoid alcohol consumption before bed as this alters your brain wave patterns in a way that often leads to disturbed sleep.
Creating an environment conducive to sleeping is critical when getting better quality sleep. Ensure the room is relatively dark and quiet (consider using earplugs or noise-cancelling machines if necessary). Also, set your thermostat between 60-67 degrees Fahrenheit, as this range is optimal for getting deep sleep without disruption from excessive heat or cold temperatures.
Exercise helps reduce stress and anxiety levels, which can interfere with falling and staying asleep throughout the night. Aim for 30 minutes of moderate physical activity most days throughout the week. Avoid exercising within 3 hours of bedtime as this can have a stimulating effect on the body, making it difficult for you to wind down afterwards.
Time before bed each night helps signal our bodies that it’s time for restful sleep. This could involve relaxing activities such as reading, calming music or meditating. These all prepare our brains for slumber by prompting slower breathing and reduced heart rate, which encourages relaxation and drowsiness.
Digital devices emit light that suppresses melatonin production, which interferes with our internal clocks, leaving us unable to fall asleep properly, especially if we look at screens right before seeing the sandman (bedtime). So, try putting away any phones, tablets or computers at least an hour before hitting the hay so your brain can shift out of active mode into rest mode, ready for the shut-eye session ahead!
Getting consistent, quality sleep is essential for overall health and well-being, so it’s important to follow the tips outlined above to achieve better rest.
The amount of sleep you need depends on factors such as age, lifestyle and medical conditions. Generally speaking, most adults require between seven to nine hours of restful sleep each night to stay healthy and alert during the day.
Not getting enough sleep can lead to various physical and mental health issues, including fatigue, depression, weight gain, and an increased risk of chronic illnesses such as diabetes and heart disease. It can also affect cognitive functions, leaving you forgetful and unable to focus.
Some strategies for getting better sleep include maintaining a consistent bedtime, avoiding stimulants before bed, creating an ideal sleeping environment, exercising regularly, taking time to wind down before bed and avoiding looking at screens right before bed. Ultimately, the key is to create a regular sleep routine that works for your body and lifestyle.
Caffeine stimulates the central nervous system making it difficult to relax and fall asleep. Therefore, it’s best to avoid caffeinated beverages, incredibly close to bedtime, as they can interfere with quality sleep. Instead, opt for decaffeinated tea or herbal teas, which are naturally caffeine-free and have a calming effect on the body. This can help you relax and drift off into slumberland in no time!
The best temperature for sleep is between 18-24 degrees Celsius. So, set your thermostat accordingly to ensure optimal comfort and quality sleep! This can help promote restful, deep sleep without disruption from excessive heat or cold temperatures.