(AscendHealthy.com) – It’s 3 PM, and the workday isn’t over yet. It’s taking every fiber of your body to not lean over and shut your eyes for a moment. Blood sugar fluctuations or just sheer boredom could be the underlying culprits for tiredness. Or maybe you are just sleeping wrong. Here are 5 ways to get more sleep tonight.
Everything from positioning to having a late nightcap can make a good night’s sleep hard to attain. It takes more than just being exhausted to fall asleep easily. The goal is to stay asleep for at least seven to nine hours each night. But several factors might distract us from falling asleep. Here is how to have a satisfying night’s sleep.
5 Ways to Get More Sleep Every Night.
1. Maintain a Consistent Schedule
The human body works hard to internally adapt to its natural habitat every day. This is called the circadian rhythm. It’s your body’s natural response to regulating according to the sleep-wake cycle every 24 hours. Getting on a strict schedule of falling asleep and waking up at regular intervals can really help with a good night’s rest.
2. Do a Temperature Check
Part of sleeping wrong could be the room’s temperature is not adjusted accordingly. 60 to 67 degrees Fahrenheit is recommended by most sleep experts as being the ideal temp for falling asleep.
No matter how comfortable you get, if it’s too hot or too cold, sleep won’t come easy. Tossing and turning can lead to restlessness that will intermittently interrupt a solid night’s rest.
3. Sleep Position Tips
There is no perfect or bad sleep position. It comes down to personal preference. One of the most common is sleeping flat on the back. This allows the spine to elongate and distributes weight evenly. The only thing that can cause a sleep position to become bothersome is if the mattress is uneven or uncomfortable.
A mattress over 7 years old should be replaced. Accumulation of skin debris and bacteria buildup can cause respiratory issues and irritation. Lumps and springs showing are also telltale signs it’s time to pitch it. Consider a new mattress that is within size and budget.
4. Avoid Smoking and Drinking
Sleeping in a comfortable position, the perfect room temperature — but you still wake up feeling run down. What’s gone wrong? Having a drink and a smoke before bedtime might be the problem.
Most people associate smoking and drinking with relaxing for the night. On the contrary, it can lead to fluctuations in blood pressure and glucose that could spike throughout the night. This causes disruptions in sleep patterns and a groggy day ahead.
5. Wind Down Before Bed
To fall asleep effectively, the body needs to prepare. Here’s how to wind down before falling asleep:
- Avoid blue light products, such as phones, laptops and TVs.
- Keep the light in the room dim before shutting the lights off for the night.
- Close windows and doors to drown out background noise.
- Listen to soft music to relax.
- Practice mindful meditation to wind down.
- Wear comfortable, breathable clothing to bed.
Slowing down before sleep is the best way to get comfortable and stay in one position throughout the night.
While several things stand between you and a restful, solid night’s sleep, there are adjustments you can make. Sleeping wrong comes in many different forms. It may take a little trial and error until you discover what works. The ultimate goal is to wake up feeling rested and ready to take on the day!
~Here’s to Your Healthy Ascension
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