How to get more sleep
Sleep is the most critical time for our body’s healing process and it is recommended that everybody gets between seven and a half up to nine hours of sleep on a regular basis. People who normally get around seven and a hours hours tend to be the ones who have less stress in their lives. High level athletes and those who have high level , active jobs are likely to need around eight to nine hours of sleep, although this can vary from person to person. So how do we maximise our sleep/wake cycle?
The first thing is that you definitely want to avoid sugars and grains, especially during the last couple of hours before sleep. Also caffeine and other stimulants can disturb your sleep to a huge extant and you ought to keep them out of your diet if you have trouble sleeping.
Also make sure that you have a regular sleep/wake cycle by going to bed at roughly the same time every night. This is not always possible, although if you stick to it as much as you can, you will almost certainly notice the difference. Trying to stay within a half hour range is a good idea, and if you get into this habit it will give you the best quality sleep. When you don’t get enough sleep you are more susceptible to getting colds, fevers and other illnesses, so it is very important to bare this in mind.
Another good tip is to keep your bed specifically for sleeping. Do not sit for hours on the bed reading, watching TV or looking at your phone, as you want your mind to associate your bed completely with the activity of sleep and nothing else. As soon as you hit your head on the pillow, you want your body to instantly know that it is time to go to sleep.
It terms of your bedroom itself, make sure that it is complete dark, with no light from outside or anywhere inside the room. When you do this, your body will produce more melatonin, and any kind of light in the room will actually hinder this and you won’t be able to fall asleep as effectively.
Keeping a glass of water right next to the bed is another very good idea. Sometimes at night you will wake up with a parched mouth and it is good to have water handy so that you do not need to get up and leave the room to fix a drink, completely disturbing your sleep. It is also very hard to fall asleep when you are dehydrated.
Keeping your room at a cool temperature is important too. Research has shown that when you keep your room temperature between 65 and 70 degrees, you are going to get a longer, deeper sleep . It hotter weather, it can be beneficial to keep a fan running, as this is a great way to cool yourself down, as well as allowing you to breathe better at night.
Finally, consider drinking a relaxation tea. For some people winding down before bedtime is easy, but for others it is a lot more challenging, and drinking a herbal tea which is completely free of caffeine can really help with this. Melatonin spray is another remedy which you might want to try, especially when you are travelling. A couple of sprays in your mouth will help your body to adapt and sleep more effectively.