Sleep is important for your body to properly function and fight off illness. Going without sleep for long periods is linked to heart disease, diabetes, high blood pressure, and stroke.
Adults need a minimum of 7 hours a night to maintain body and brain function. I admit, I’m more on the 8 hour plan. Children need from 8-15 hours of sleep listening as they age. The average adult gets 6.8 hours of sleep.
Here are 7 Tricks to get Better Sleep.
- Shut down electronics an hour before bed. The blue light from your cell phone has been proven to keep you awake. After you do fall asleep the light is still affecting you by reducing melatonin in your body. Melatonin is the hormone that regulates sleep.
- Cut caffeine in the evenings. Caffeine raises the heart rate and makes you more alert. It’s hard to sleep when you are alert and ready to go. I do not drink caffefine after 3 pm.
- Avoid night time fluids. Drinking fluids before bed makes sure you are up during the night for a bathroom break. The more you get up during the night the less sleep you get in the end. I struggle with this one the most.
- Limit naps. Believe it or not if you nap during the day you are more likely to not fall asleep at a decent time in the evening. A late afternoon nap can throw off your sleep schedule.
- Create a comfortable sleeping environment. It is hard to sleep in a room that is too hot or two cold. A comfortable bed with supportive pillows can help you fall asleep faster and sleep better through the night.
- Get on a schedule. The body works better on a routine. Turn off the electronics, take a warm bath, read your favorite book, and prepare to relax into bed for the night. After a week or two on the new schedule your body will adjust and you will enjoy more sleep.
- Diet and exercise. Proper diet and exercise can help you sleep each evening. A healthy body functions smoothly. Regular cardio and even nightly yoga can help you fall asleep faster and get deeper sleep.
I must make a conscious effort to put these sleep tricks in place, but when I do, I sleep much better at nights. Also, I’m a nicer mom and can be the woman God created me to be.
Did we forgot any sleep tricks that make a difference in your sleep pattern? If so, we want to hear them.