The Ultimate Cheat Sheet On How To Get A Good Nights Sleep?
Updated January 12th, 2019
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When is the last time you had sound sleep? We’re talking about an uninterrupted eight solid hours? And how did you feel the next morning? Like a new person?
We know sleep is so good for us, yet, often, we have a hard time committing to this luxurious mind quieting, soul calming, body healing bundle of goodness. For most of us, sleep takes a back seat to our wellness. In reality, it should be at the top of our priority list. Easier said than done though right?
How much sleep is enough? While most experts say that 8 hours is sufficient, there is a direct correlation between the quantity of sleep, the quality of sleep and your age.The National Institutes of Health suggests that school-age children need at least 10 hours of sleep daily, teens need 9-10 hours, and adults need 7-8 hours.
So how can we get better sleep?
Try these 7 tried and tested true pre-sleep activities to help us reach our REM state ASAP.
Develop a bedtime routine. Meditating, reading, listening to soothing music or soaking in a warm bath can do wonders for your zzz’s.
Preparing a cup of organic tea can help you unwind and relax after a long day.
Follow a regular sleep schedule. Try going to bed and waking up at the same time every day.
Stretch. Gentle stretching and yoga before bed can help with relaxing tense muscles.
Journal. Writing is a terrific way to get it all out. The good, the bad, and the not so pretty parts of life. If kept inside, a worrisome issue can well up and wreak havoc on your sleep.
Try using earplugs and an eye-mask to block out sound and light.
Shut down electronics. Exposing your eyes to prolonged periods of blue light from smart phones and computers before bed can disrupt the natural release of melatonin, an important sleep-related hormone.
Finally, if sleep remains elusive or un-restorative despite your efforts, a doctor consultation and possible overnight sleep test may be necessary to rule-out another sleep disorder. Sleep affects our whole body. By protecting your own sleep needs, incorporating relaxing sleep routines and by getting the recommended hours of sleep for your age, you will be well on your way to the healthiest you.
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