How was your night's sleep?
I wanted to share some tips with you on how to obtain a better night's sleep since, even though I had a fantastic night's sleep, I realized how powerful a good night's sleep is for your metabolism when I got up.
A wonderful night's sleep is defined to me as one in which you wake up feeling rejuvenated and energized. You never, if ever, consider your problems while you're sleeping; you never consider the news, and you typically nod off within ten minutes of your head hitting the pillow (with optimistic ideas in your brain).
Dreaming "positive" or "fun" dreams is another important indicator of a restful night's sleep. You're definitely tossing and turning throughout the night and not receiving "restful" sleep if your nightmares are "bad" or "stressful."
Why is it that getting a good night's sleep is so crucial? Stress throughout the day wears you out and breaks down both your body and mind.
Sleep is the only time your body and mind can really heal and regenerate themselves. However, it's crucial to remember that the secret is getting "restful" sleep. It is not deemed restorative sleep if you get up every few hours or toss and turn all night. I just came across a research center article that detailed the implications of snoring on sleep quality and overall health. Those that snore often wake up from their sleep 300 times a night—that's hardly a good night's sleep! Now consider this for a minute: if you haven't been able to get a good night's sleep in a few weeks (or months), you haven't given your body or brain the time it needs to heal itself. This includes if you've recently experienced stress.
As a result, you really begin each day a little less alert and with a less balanced metabolism than the one before.
Avoid attempting to make up for lost sleep. I often hear from people who acknowledge that they "catch up" on the weekends after "not getting enough sleep during the week." Now allow me to dispel that misconception. That is ineffective! Regular sleep is essential for the repair and rejuvenation of both your body and mind; without it, you're degrading rather than reviving yourself.
So how much sleep is considered enough?
In general, eight hours of sound sleep should be the goal for everyone. You may be able to get by with less sleep—maybe 6 hours a night—if you have a very good diet, exercise regularly, take a few mental breaks throughout the day, sleep like a baby, and wake up feeling rejuvenated every day.
Alternatively, you may need more than eight hours if you undergo extreme physical or emotional stress on a daily basis. For instance, a marathon runner puts their body under a lot of stress every day; as a result, their body needs more time than merely eight hours to heal itself. This also applies to someone who is under extreme emotional stress.
What steps can you take, then, to help people around you and yourself have a better night's sleep?
Ten Easy Steps to Help You Sleep Better at Night:
- Write down everything that has to be done the next day, and have paper and a pen by your bedside in case you remember anything more. Your brain receives a signal when you write something down, telling it to stop thinking about it.
- Before turning in for the evening, avoid watching TV or listening to the radio, particularly the news, and most definitely avoid falling asleep with the TV or radio on.
- Spend at least thirty minutes reading motivational or self-improvement literature before going to bed. In order to have uplifting ideas as your last thoughts before drifting off, rather than the stressful ones that most people fall asleep thinking about, your objective is to fill your mind with inspiring thoughts before you go to sleep.
- As the body is designed to fall asleep in the dark, make sure the room you're sleeping in is as dark as possible. The darker the space, the greater the likelihood of a deep slumber.
- Turn off all electrical appliances and urge family members to remain as quiet as possible to create the most calm environment possible.
- Give yourself at least three hours without eating before bed. Your body is compelled to concentrate on breaking down undigested food in the stomach rather than resting and rejuvenating your body and mind, which is the main purpose of sleep! Food is best absorbed by the body while it is moving, not when it is lying down.
- Aim for bedtimes of about 10:00 p.m. and wake-up times of around 6:00 a.m. According to Ayurvedic medicine, some activities are best suited for certain cycles. It seems that going to bed around 10:00 p.m. and waking up at 6:00 a.m. allows the body to relax at its deepest, rejuvenates itself the most, and provides the greatest energy for the duration of the day.
- Unless your doctor specifically instructs you otherwise, avoid taking any vitamins, herbs, or medications that claim to help you fall asleep. The majority of these artificial sleeping aids simply dull your senses; the purpose of sleep is to allow your body the time and resources it needs to heal itself and get ready for the next day. Every system in your body, even the ones that heal you, slows down when you use drugs to fall asleep.
- Verify that the room is supplied with fresh air. It's stated that indoor air quality is among the most hazardous in the world. You can only breathe in the air that is in your enclosed bedroom while you are asleep. Try opening a window, even if it's just a crack and it's freezing outside. Your body will be able to heal itself more quickly thanks to the fresh air that enters your room while you sleep, since it is purer and contains more oxygen.
- Engage in 60 minutes of moderate activity throughout the day. If you are unable to dedicate 60 minutes at a time, divide it into two to thirty-minute, three to twenty-minute, or six to ten-minute sessions. The important thing is to complete the whole 60 minutes. Walking is the finest kind of exercise when it comes to overall health and getting your body ready for a restful night's sleep.
I hope you have the finest sleep possible tonight and every night.