10 Ways to Get a Good Night’s Sleep

Now you know the benefits of sleep , let’s discuss how to sleep well. A good night’s sleep can perform miracles for your health and your mood. So how do you get a good night’s sleep?

Here are 10 ways to make sure you sleep well.

1. Avoid stimulants. Stay away from caffeine, nicotine and alcohol as much as possible and especially the last hours before you go to bed. Although there are of course more related risks to using these, caffeine and nicotine can interfere with your ability to fall asleep. Alcohol may seem to help you get to sleep as it slows brain activity, but you will not sleep as deeply and perhaps wake up several times during the night.
2. Relax. Meditate before you go to sleep. This will help you to relax and fall asleep more easily. The exercise mentioned in this article works great for this.
3. Exercise. Get plenty of sunlight and exercise during the day. You always sleep better after a day of healthy exercise.
4. Journal. Write down your thoughts if you find out that you can’t stop thinking about certain things. Meditation can also help (see #2).
5. Go to bed early. Early to bed and early to rise makes a man healthy, wealthy, and wise (a well-known proverb from Benjamin Franklin’s Poor Richard’s Almanac). When darkness falls, the body naturally wants to sleep. Studies have shown that the best time for detoxification of the body is before midnight, so try to go to bed between 10 and 11 pm.
6. Eating. Avoid eating for at least two hours before sleeping. That way your body’s energy can be used for healing instead of for digestion. If your stomach is too empty, this can also interfere with your sleep. If you have to eat, make sure it’s a light snack.
7. A quiet place. When you live in a busy neighborhood, there can be a lot of noise throughout the night. If that troubles you, you can use ear plugs or a ‘white noise’ machine.
8. Darkness. Always sleep in a darkened room and in total darkness if that’s possible. Also try to use low lighting in the hour or so before bedtime. This will allow your body to prepare for sleep.
9. Room temperature. A hot room can be uncomfortable. It’s also recommended to keep your window open year round to provide enough fresh air. More blankets or warmer clothing is recommended instead of heating up the room.
10. A comfortable bed. Make sure your bed is comfortable enough and that the mattress is in a good state.

Share your ideas in the comments.

Sleep well!

Gerber

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