Do you wake up feeling tired, exhausted and lethargic in the morning even though you’re quite sure that you’ve had several hours of shut-eye? It’s very much possible that you just failed to get the kind of sleep that’s restorative, something vital for your mind and body to be able to get rejuvenated.
There are different things that can be blamed for it, but sometimes it’s simply due to some poor bedtime habits that you’re guilty of. Needless to say, getting rid of them can help you enjoy 7 to 9 hours of high-quality sleep once again.
Without any more ado, here are some easy tips on how to obtain restorative sleep:
Go to Bed at the Same Time Nightly
The goal is to establish and maintain your body’s sleep-wake cycle. It goes without saying that hopping into bed at a different time each night can wreak havoc on your body clock. On weekends, it’s a good idea for you to sleep no more than an hour later than the time you sleep on weekdays.
By the way, sleep specialists say that you should also wake up at the same time every morning — even on a weekend!
Avoid Forcing Yourself to Fall Asleep
If you think that using all your might just for you to get to dreamland ASAP is a good idea, better think again. As a general rule of thumb, the more your force yourself to fall asleep, the harder it becomes to fall asleep.
Experts say that if 20 minutes after hitting the hay you are not snoring, step foot outside your bedroom and then engage in something that’s relaxing — read a book or listen to relaxing music. Go back to bed the minute you feel bored or sleepy. Repeat as necessary.
Mind What You Eat
Actually, having a light snack such as munching on a piece of cookie or having a small tub of yogurt can help you get some much-needed Z’s. However, it’s a totally different matter if your idea of a midnight snack is a square meal.
Eating a lot (including most especially foods that are oily, fatty, spicy and acidic) can cause acid reflux, something that can leave you with stomachache and heartburn.
Quit Thinking About Work
According to sleep specialists, it’s a must for you to stop thinking or doing work-related matters at least 2 hours before your bedtime. Otherwise, the mental fatigue that it can cause can keep you from having some restorative sleep.
Needless to say, consider engaging in stress-lowering activities most especially if your everyday work schedule is a stressful one. Meditating, doing yoga, taking a relaxing bath, getting a massage, taking a whiff of calming essential oil blends — these and more are excellent at beating work-related stress.
Make Your Bedroom Conducive to Sleep
There are cases in which it’s your bedroom that is actually keeping you from having 7 to 9 hours of sleep that’s rejuvenating. You cannot expect to feel completely rested and revived the following morning if the room that you’re sleeping in is too bright, too cold, too hot or too noisy.
Do your best to make sure that your bedroom is as dark and quiet as possible — use block out blinds and a white noise machine or app if you live in the city. Keep the room temperature between 60 and 67 °F (16 and 19 °C).
WARNING: If it seems like you’re not getting enough restorative sleep for several nights now, it’s a good idea for you to report the problem to your doctor — it could be due to an underlying physiological or psychological problem (sleep apnea, hyperthyroidism, acid reflux, chronic pain, anxiety disorder, clinical depression or something else) that needs to be identified and treated accordingly.
Feel free to share this article on your various social media sites before you go — some of your family members and friends may be having a hard time getting some restorative sleep that the simple tips mentioned above can deal with.