Before you officially brand yourself as “not a morning person” it may be time to examine your nightly routine. Much of your distaste for having to get up in the morning could be a direct result of poor nightly habits. Quit sabotaging your sleep and try changing some of the bad habits listed below. You will find that getting better sleep will allow you to wake up feeling energized and ready to take on the world.
Source: Tricia Lott Williford
Did you know the radio frequency your body receives from laptops, tablets, and phones can negatively affect your quality of sleep? This doesn’t just apply to using them before bed, simply having them within proximity to you (whether powered on or on sleep mode) can have negative effects. Stay on the safe side and make your bedroom a “tech free” zone. Leave all devices elsewhere and try to power down at least 2 hours before bed.
This may seem like an obvious one, but there are far too many people chugging down colas and iced teas before bed only to wonder why they can’t fall asleep. When it comes to night time beverages, there are much better (caffeine free) choices to choose from. Try a cup of turmeric tea, a glass of wine, or good old fashion ice water and enjoy sleeping without the jitters!
Your body needs rest; it uses the time to recover from all the strain you put on it throughout the day. Unfortunately, if you eat too close to bedtime, your body will be using this much needed time for digestion rather than recovery. Not only will this not allow you to get the proper sleep you need (thanks to an overactive body), but you may wake up feeling even more run down than when you went to bed. Have your final meal of the day no later than 5 p.m., and if you find yourself craving a late night snack, choose easily digestible foods like fruit rather than something heavy.
The bills need to be paid, the house needs to be cleaned, and what is going on with the kid’s grades? That mountain of stress you carry with you all day does not magically disappear once you turn off the lights. Instead, stress wreaks havoc on your subconscious and robs you of a proper night's sleep. Take a long bath, listen to relaxing music, meditate, or do whatever you need to in order to quiet your mind before bed. Sometimes it even pays to write out your to-do list the night before, so you leave all of your tasks on paper rather than have them take up headspace. Remember, tomorrow is a new day and it will be much easier to take on those heavy tasks if you’re well rested.
Stacks of papers, piles of clothes in every corner, and a dresser that seriously needs to be dusted creat a chaotic space. A chaotic space leads to a chaotic mind and it’s no different when it comes to your sleeping space. Tidy up visible spaces, keep papers in filing cabinets, wash bed sheets, dust tabletops, and dust off air conditioner vents. Not only will a cleaner space bring you peace of mind, but you will also breathe better, all of which lead to a better night's sleep.
When you’re going to bed it’s a time to be comfortable, not a time for leggings that cling too tight or sweat pants with uncomfortable elastic waist bands. Find pajamas that give you some breathing room and fit properly without all of the elastic. Better yet, skip the whole pajama process and sleep in the nude. The cozier you are, the better you will sleep.
Source: Wichita Furniture
Mattresses can be pricey, but the right one is vital for a cozy night’s sleep. Visit your local mattress retailers to check out new models within your budget. Speak to a salesperson about specific aches and pains you are waking up with so that they can direct you to the right mattress model for your specific sleep style.
What may start as cooling you off can end as freezing you out as the night air makes your home even colder. Set your air conditioner to automatically turn off when it reaches a certain temperature or time. New models of air conditioning monitors like Nest, will actually learn what temperature you prefer at certain times of the day and automatically adjust themselves. This will keep you from waking in the middle of the night to cling to those extra blankets.
Source: Mother Nature Network
I know, I know, it’s difficult to keep the family pet out of the bed. Those big puppy dog eyes are hard to say no to when they want to hog that queen sized bed (another reason to upgrade your mattress). Unfortunately, what’s good for Fido may not be so great for your sleep. If your furry friend is keeping you up at night with their tossing and turning it may be time to put your paw, I mean foot down. Buy a large cozy dog bed to ease the guilt and return to peaceful slumber.
Now there’s a novel concept! Try picking a bed time that allows you at least 8 hours of solid sleep, and then actually stick to it! DVR that late night drama, save those extra chapters until tomorrow and finish your work early. Let nothing get in the way of you turning in on time. A recent study conducted by the National Sleep Foundation found that 63% of Americans claim they do not get enough sleep each night. That’s nearly TWO THIRDS! Break the vicious habit and give your mind and your body the time it needs to recover and recharge.