10 Tips for a Great Night's Sleep
Studies have shown that most Americans are sleep deprived- and that is cause for alarm. A lack of sleep has been implicated in everything from an increase in auto accidents to a decrease in workplace productivity. You cannot be at your best during the day if you do not get good sleep at night. Here are 10 tips you can use to improve your sleep and your life.
#1. Avoid Eating Late at Night
Late-night snacking can interfere with your digestive system and make getting to sleep (and staying asleep) more difficult. Limit yourself to a single post-dinner snack, and stop eating altogether at least two or three hours before your normal bedtime.
#2. Take a Long Warm Bath
A long warm bath is one of the best ways to relax and unwind after a stressful day, but its benefits go far beyond mere relaxation. A relaxing warm bath can also soothe your body and leave you ready for sleep. Going directly from the bathtub to the bed is one of the best things you can do to improve your sleep.
#3. Enjoy a Good Book
Reading in the evening is a nice break from the mindlessness of television, but a good book can also be a powerful sleep aid. Just read until you feel yourself getting drowsy, then put in the bookmark, put down the book and crawl into bed.
#4. Turn Off Your Devices
It can be tempting to check your email as you drift off to sleep, but having your smartphone nearby can actually make falling asleep more difficult. The blue light these devices emit can keep you awake and interfere with your circadian rhythms. Turn off your devices before bedtime and resist the urge to check them if you wake up in the middle of the night.
#5. Keep the TV Out of the Bedroom
Watching TV in bed can be distracting, and it can make falling asleep and staying asleep more difficult. Keep the TV in the living room or den instead of the bedroom. You will enjoy better and more restful sleep, and you can avoid all those bad late-night TV infomercials.
#6. Invest in Blackout Curtains
Light streaming in through the windows can throw off your sleep rhythms and make staying asleep difficult. Replacing your traditional curtains with blackout curtains can make falling asleep and staying asleep a lot easier. Blackout curtains may cost more up front, but the extra sleep you get is well worth the cost.
#7. Limit Your Caffeine Consumption
Drinking caffeinated beverages late at night can take a toll on your sleep. Avoid drinking coffee or soda in the evening, and watch out for chocolate and other foods that contain caffeine.
#8. Learn Biofeedback Techniques
Biofeedback techniques can relax your body and mind, and make falling asleep easier and bedtime more restful. You can learn these biofeedback techniques at home, or you can work with your doctor to develop the mind-body connection you need to fall asleep quickly and stay asleep all night.
#9. Brew Some Soothing Tea
Chamomile tea has been used as a sleep aid for decades, and brewing a big batch before bedtime is a great way to relax, unwind and get ready for a good night's sleep. The tea does not have to be chamomile; any tea that relaxes you will do.
#10. Create a Relaxing Atmosphere
Your bedroom should be an oasis of calm in a busy and stressful world. From the decorating style you choose to the paint on the walls, there are plenty of things you can to to make your bedroom a soothing place to be.
Getting a good night's sleep is not always easy, but the benefits of proper sleep are too compelling to ignore. From better performance at work to greater safety on the road, getting a good night's sleep can help you in many different ways.
About the author: Seth Gowdy is the Sales Manager for Pivot Insurance and holds multiple insurance and securities licenses. He has been part of the financial services industry for nearly 20 years. In his free time he enjoys being outdoors fishing, hiking, and geocaching with his wife and two children. Seth most enjoys helping clients with Pivot’s anonymous life insurance quote process and needs calculators. You can reach Seth at 1-800-651-1953 or SGowdy@pivot.com.