Sleep plays a vital role in good health and well-being throughout your life. Getting enough can help protect your mental health, physical health, quality of life, and safety. The way you feel while you’re awake depends on what happens while you’re sleeping. The better quality of sleep you get at night, the better you feel when you are awake. What you do before you sleep can be what delays your ability to sleep or ruins the quality of sleep you get. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development. I have some tips to help you fall asleep and get better sleep. But before we jump into the tips let’s talk about sleep deficiency.
The damage from sleep deficiency can occur in an instant, or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.
Did you chuckle too when you read “and get along with others”? It’s human nature to be irritable when you are exhausted. Look at all the small children who become “ugly” when they are exhausted and don’t take naps. They are fussy, don’t want to share, and are just horrible to deal with. Nothing makes them happy, except sleep although they fight it. I think we all become that toddler fighting sleep to some extent.
It’s very important to get a quality rest when you sleep. We don’t want sleep-deprived adults and teenagers running the streets rampant! It is recommended that adults get 7-8 hours of sleep and Teenagers (14-17) get 8-10 hours every 24 hours. Below you will find some tips to help you and your family get better quality sleep at night.
21 Tips to Help You Fall Asleep and Get Better Sleep
- Keep your bedroom between 60-67 degrees Fahrenheit. This range is the best temperature for sleeping.
- Exercise daily, but finish well before bed.
- Keep afternoon naps under 20 minutes.
- Follow a consistent sleep schedule. Your body will naturally start winding down if you consistently go to sleep at the same time routinely.
- Don’t drink caffeine after noon.
- Keep the TV out of the bedroom.
- Turn off the TV and electronics 1 hour before bed.
- Eat foods with tryptophan in them (beans, peanut butter, and nuts) 2-3 hours before bed.
- Dim the lights 3 hours before bed.
- Kick pets and children out.
- Take a warm bath before bed.
- Don’t drink alcohol at night.
- Avoid harsh light.
- Get up and read if you can’t sleep after 15 minutes of being in bed.
- Don’t use the bed for anything other than sleep and sex.
- Have sex.
- Block out LED lights in the bedroom.
- Don’t eat late night heavy meals.
- Use low lights for night time reading.
- Use a white noise machine.
- Try a few simple yoga stretches before bed.
Now that I have started allowing myself more time to sleep, I have seen major improvements in my life. My memory is better, I function a lot better, I perform better at work, and overall I’m happier. They out these tips and see how much better you feel the next day. Start a bedtime routine. I promise you will feel so much better the next day. With today’s society being so face paced and busy, it has become easy to reduce the amount of sleep we allow ourselves at night. We end up staying up way too late for one reason or another, or it appears our brain just won’t shut off and keeps us awake. Once you start getting enough sleep and better quality sleep, life won’t seem so complicated.
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