You’ve been there before. Restless or sleepless nights and waking the next day with bags under your eyes, droopy skin, and an angry look on your face. Lack of sleep can do this to a person.
It has such negative effects on the body, but you truly see the effects on your face first. Without enough sleep, your blood vessels will dilate, and that’s what causes the dark circles under your eyes.
As you sleep, new skin cells grow and replace your older cells. So your skin is renewed. Try out the following ten tips to get a better night’s sleep.
1. Ensure You Have the Right Mattress
Some of us sleep better on a firm mattress, while others need a softer mattress.
When shopping for a mattress, you and your partner should go together. Give yourself a few hours to shop around.
Dress in comfortable clothing, such as your jogging outfit. Then, lay down on each mattress and test it out for 10-15 minutes each.
2. Keep a Record of Your Sleep Habits
Either manually or digitally, keep a record of your sleeping habits. Try to determine what you’ve done a few hours up until you immediately fall asleep.
You’ll be able to easily identify what is causing you a restless night.
Zeo Personal Sleep Manager is a great device that can help you track your sleep habits and suggest methods to improve your sleep.
3. Get a Little Sunshine
Step outside during the day and expose your body (and mind) to natural light.
Your melatonin will balance out, and your body will know once bedtime is near.
Aside from that, early morning sunlight is a rich source of Vitamin D.
Not having enough Vitamin D in our bodies can lead to sleep disorders.
4. Avoid Excessive Naps
There’s nothing wrong with taking a nap during the day.
A 20 minute nap is rejuvenating and helps boost your creative juices.
Also, just take one nap a day and before 4pm. Anything afterwards will make it harder for you to fall asleep once you go to bed for the night.
5. Pencil in Your Critical Issues
Schedule time each day where you address critical issues during the day. You should not plan to worry or stress.
However, it’s going to happen. So control it by scheduling 15-20 minutes a day to address any issues you may have. This helps you go to bed with a clear head because you know you’ve addressed the issue and can deal with it first thing in the morning.
6. Limit Exercise During the Day
For some, they feel that exercising will tire them out. However, your metabolism speeds up.Although you may feel tired, you are wired.
You may not be able to sleep as long as you would should you have exercised early during the daytime.
7. Practice Yoga
While intense exercise should be avoided, yoga is a relaxation technique that can help your body wind down.
The deep breathing exercises will calm your body and get you yawning. Then, it’s lights out.
8. Go to Bed at the Same Time
Try to go to bed about the same time each night. Your body will adjust; just as you lay a child down at the same time.
Notice, when you wake in the mornings for work each day, you may do so on the weekends without the alarm clock.
9. Keep Bedtime for Bedtime Activities
Your bedroom, especially the bed, is not meant to work on homework, projects for work, or plan vacations. It’s meant strictly for sleeping and intimate purposes.
You will disturb your sleep patterns by having too much on your brain. Working on these activities will keep your mind too excited.
So limit your activities in the bedroom.
10. Get Your Room in the Mood
Get your bedroom in the mood. Having bright lights, television, and energetic music make you want to stay awake.
Instead, put a dimmer on your lights and dim the lights one to two hours before bed.
This adjusts your body to know it should start calming down for the night.
Here’s a short video from Dr. Oz discussing the importance of getting enough sleep.