Are you getting enough sleep? Do you always go to bed at a sensible hour and wake up in the morning refreshed and ready for the day? No? Didn’t think so.
Many of us struggle with sticking to a consistent sleep schedule, even though we know how it important it is to our health. It puts us in a good mood and makes us sharper and more alert throughout the day. It helps better protect ourselves from illness and improves our appearance too. A well-rested person is winning the day while the person who has had a poor night’s sleep is falling far behind.
So how can we make sure we get the rest we need? Check out the graphic below, which puts together everything you need for a good night’s sleep in one beautiful print.
Preparing for a good night’s sleep doesn’t start at night.
During your day, health experts advise us to soak up natural light and get at least 30 minutes of exercise. There are also some things to stay away from: napping after 2pm and drinking caffeine after 5pm. Otherwise, these will disrupt your nighttime slumber.
As bedtime creeps closer, there are some things you can do to make sure you have a healthy night’s rest, including avoiding heavy meals, alcohol and the blue light of smartphones and computer screens.
Start to wind down with a book or some meditation along with some food and drink known to aid sleep: warm milk, chamomile tea and fruits like bananas and cherries (for magnesium and melatonin respectively.)
What’s your bedroom like? You can construct the ideal environment for a good night’s sleep by maintaining a cool temperature with absolutely no light or noise.
Of course, you can follow all this advice yet there are still those nights when you lay awake waiting for your brain to shut off. Fall asleep faster by taking a warm shower, doing some mental math, practicing deep breathing or progressive muscle relaxation.
What works for you? Add your thoughts in the comments below.