How to Get the Best Sleep of Your Life in 2020
Sleep is essential for health, performance and overall well-being. But as we know, many things can get in the way of a good night’s sleep, including stress, caffeine and noise. Thankfully, there are many steps you can take to improve your sleep. After identifying your specific challenges, you can adopt the strategies outlined below to help you drift off soundly.
Basic Tips for Great Sleep
Sleep researchers consistently advise people to observe a regular bed time every day. For the best results, let your body guide you and select a time when you naturally feel sleepy. Other good sleep practices include:
- Avoiding caffeine and alcohol before bed
- Not eating a big meal before bed
- Exercising regularly but earlier in the day
- Unwinding with a warm bath or soothing music
- Only using your bedroom for sleeping and sleep-related activities
Sleep will often elude you when your mind won’t calm down. Stress produces the hormone cortisol, and it undermines the production of melatonin that is necessary for sleep. You can’t eliminate all stress from your life, but you can combat it with regular exercise, deep breathing exercises, meditation and focusing on the positive aspects of your life.
Hack the Sleep Cycle
Scientists have determined that our sleep involves a cycle of five stages with each lasting about 90 minutes. It begins with sleepiness and then advances through light sleep, two stages of deep sleep, and finally dreaming. Try to schedule your sleep so that your wake-up time hits the beginning of a new cycle when sleep is lightest. Waking up at the start of a cycle reduces grogginess and helps you feel refreshed. Sleep tracker devices that you wear to bed can help you understand your sleep cycles.
Keep Your Bedroom Cool and Dark
The ideal bedroom temperature for sleeping is between 15 to 18 degrees Celsius. You should also eliminate as much as light as possible. Heavy drapes or shades will keep out external light, but even the glow of a clock can disrupt sleep. A sleep mask will shield you from minor sources of light so that you can rest better.
Have a Comfortable Mattress
Even the best mattresses eventually wear out. What might have been great for you ten years ago could now be interfering with your sleep. A new mattress from Sleep Shop can provide the comfort and support that you need to achieve deep and renewing slumber.