How to Get a Good Night’s Sleep

Don’t you love that refreshed feeling after a good night’s sleep? If good sleep escapes you much of the time, it can take a toll on your life and health.

I often have trouble sleeping and always pay for it the next day. You know, that tired, brain-fogged feeling!

In my younger years, it was like a badge of honor to stay up all night! Not anymore. These days, I use every tip to get a good night of sleep.

Sleep is important, in the same way that a good diet and exercise is crucial to good health.

Let’s explore why lack of sleep is bad and some ways to get a good sleep that will help you feel amazing the next day.

Why Lack of Sleep is Bad for You

Sleep does much more than help us feel clear-headed and refreshed the next day. Your body needs 7 to 8 hours of sleep to help your body function.

Did you know that sleep helps all these body functions?

Metabolism
Weight
Mood
Immune system
Short and long-term memory
Brain functioning
Cardiovascular diseases
And much more!

In the United States, one in five people are sleep deprived. Are you one of them?

When I don’t sleep well, I feel awful the next day and can’t think straight. Can you relate?

5 Ways to Improve your Sleep

Sleep deprivation can be detrimental to your health. Here’s some tips for you to improve your sleep. I’ve used these methods and they really work!

1 – Keep a Sleep Schedule

Go to bed at the same time each night and wake up at the same time daily. I do this even on weekends to stay consistent.

When you develop a schedule, your body can adapt to your new habit. It may take a little time so be patient.

2 – Exercise on a Regular Schedule

Exercise can help reduce stress and help your body tire. I discovered that on days I do not exercise, I have a tough time falling asleep. On days where I do my regular amount of exercise, I fall asleep more easily.

Exercise earlier in the day. If you do activities 2 to 3 hours before bedtime, you may be over-stimulated. I made a habit of exercising in the morning.

There’s also the stress factor. Don’t you hate lying awake at night stressed out of your mind? Me too! Exercise is a great stress reducer.

I use Beachbody On Demand. It’s convenient to stream workout videos on demand. Give it a try!

3 – No Screen Time at Least One Hour before Bed

This is a big one for everyone that watches TV in bed or is still checking their phone from bed. The problem is that screens give off blue light, which in turn can affect your natural sleep cycle, also known as circadian rhythms.

You can also use blue light glasses to filter out a percentage of blue light. It helps protect your eyes and blue light exposure.

Instead, read a book that’s not too exciting. Here’s one that will bore you to sleep!

4 – Avoid Eating Heavy Meals Late in the Evening

Ever eat a great meal only to have it sit heavy in your stomach at bedtime? It happened to me one too many times. That awful feeling of lying in bed and feeling my stomach flip-flop from the food still sitting in it! It kept me awake much longer than I wanted.

I made a concerted effort to eat my evening meal at an earlier time to give my body a chance to digest the food prior to bedtime. Eat healthier meals too!

That was the right decision for me. It really works!

5 – Create a Bedtime Habit

It’s important to calm your body and mind before sleep time. Your brain needs to relax so it gets the message that it’s time to sleep.

I was engaging in a regular Zoom meeting. Due to time zone differences, it was at 9PM for me. The meetings were wonderful and would last 1 to 2 hours. By the time I was done, I was super energized and unable to sleep.

I’ve had to opt-out of those meetings and instead, do my regular relaxing habits to help ensure a good night’s sleep.

You can also take a hot bath with Epsom salts and lavender oil to relax naturally.