Trouble Catching Zs? Follow These Tips for Good Rest!
The average person does not get the full recommended amount of sleep. Here are some tricks to help you get good rest each night.
The average adult needs seven to nine hours of sleep per night; however, according to a report by the CDC, one in three people do not get good rest.
Getting enough sleep doesn’t have to be hard, here are six easy steps for catching Zs!
Let’s face it, we just aren’t sleeping enough. In fact, one third of us are not meeting our nightly requirements of eight hours. Not only does a lack of sleep affect cognitive function on a daily basis, but it is also associated with long-term health concerns, including an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and stress.
If you’re struggling getting those Zs in every night, there are steps you can take for good rest. Keep reading to discover ways you can improve your sleep patterns.
Create a sleep schedule
Setting a bedtime and wake up time is key to feeling rested. Make sure you allow yourself time to get at least seven hours of sleep a night. Once you find a schedule that works for you, stick with it no matter what. Yes, even on weekends. Keeping a regular sleep schedule maintains the timing of the body’s internal clock and can help you fall asleep and wake up more easily.
Be mindful of what you eat before bed
Big meals, caffeine, and alcohol can all interrupt your sleep. A big meal too close to bedtime can cause discomfort (and sometimes nightmares!), while caffeine and alcohol are both stimulants that make it hard to fall asleep — so be mindful of what you consume before bed.
Develop a “wind-down” routine
Staying up late watching the latest Netflix show, then trying to relax and go to sleep doesn’t work. Turn off the TV, get off your phone at least 30 minutes before bed, and create a relaxing and enjoyable wind-down routine that’ll prepare your body and mind for sleep. Try taking a bath, reading a book, or meditating to help you relax and unwind for bed.
Make your surroundings relaxing
It’ll be much easier to fall asleep at night if your bedroom promotes relaxation. Turning off your phone, dimming your lights, and even turning down your bed sheets will help inform your brain it’s time for bed. If you must have your phone for an alarm clock, for nighttime meditation, or sleep sounds, try switching it to bedtime mode so you aren’t disturbed.
Try exercising during the day
A light workout during the day can help promote a deeper sleep. It stabilizes your mood and decompresses your mind. Plus, it makes your body tired, which will help you fall asleep faster. Just avoid it right before bed as it can sometimes give you a burst of energy that will keep you awake.
Don’t stay in bed if you can’t fall asleep
You want your brain to associate your bed with rest and relaxation. If you can’t fall asleep after 20 minutes of lying in bed, get up and do something else. Whether that’s reading a book in another room or meditating nearby — whatever you can do to help you relax and get back to bed with ease.
Hopefully one of these six steps will help you get good rest every night! Let us know if any of the tips work for you by tagging @mobilestylesapp on Instagram, Facebook, and Twitter, personally my favorite step is creating a sleep schedule. It’s life changing. Good luck!