Sleeping is so important to our body. If you want to lose weight, eating right and exercising is important but so is better quality of sleep. On average Americans gets 6.8 hours of sleep each night. However the recommended amount of sleep is 7 to 9 hours for an adult each night. Sleeping can benefit you so much in terms of physical health, you feel better, your concentration is higher, your mood gets lifted. So here are our 10 steps to getting better quality sleep.
1) Create a routine sleep schedule
One thing to get better sleep is to set a time that you will sleep at. This means no more sleeping at 2 am in the morning watching back to back tv shows. Because you will definitely regret not packing in more sleep. Once you set a certain time every single night to go to bed and commit to that schedule, your body will thank you for this.
2) Exercise before you sleep
I find that exercising prior to sleeping helps improve your quality of sleep immensely. By pumping that heart rate up, your body feels much more relaxed after doing that routine exercise. So you feel a bit more comfortable and tired when you actually get into bed.
3) Stop drinking caffeine after 3 pm
If you are drinking tea or coffee which contains caffeine after 3 pm, the caffeine will still be in your system for at least 8 hours before it breaks down. This will stop you from getting into deep sleep mode and may even prevent you from sleeping!
4) Have a glass of water
Before you sleep drink a glass of water. When your body enters sleep mode, your body uses up water and will become very dehydrated in the morning. Drinking water before bedtime is a perfect way to replenish your body with nutrients and minerals allowing you to stay healthy. With the Ozmo smart cup we remind you to take that extra sip before your bedtime.
5) Relax and wind down
Relaxing before you sleep is an obvious tip but we usually neglect this step. We get sidetracked and start anticipating about the next day in our head. But if you start by doing slow moving stretches to loosen up your body, you will definitely feel less tension in your body.
6) Turn off your phone
Switching off your phone will make you less distracted. When you go to sleep it is your time for you to relax and disconnect from the world. The light emitting from your phone delays you from sleeping and actually keeps you awake for a longer period of time.
7) No more snoozing
If you are the type of person who presses the snooze button consistently, you definitely will not feel as energised as the average person in the morning. Those extra five minutes does not make it better but actually makes you more groggy throughout the day.
8) Keep your bed as a sleeping haven
Keep your bed as a resting place, not as a workspace or a place to have midnight snacks. Your bed is a place for you to relax and sleep.
9) Listen to some “sleep music”
If you have trouble sleeping listen to some deep relaxing music on youtube. There are endless selections on Youtube you can choose from. From sounds of the waves to the rainforest, these sounds can help induce you into a deep sleep mode allowing you to have a better quality of sleep.
10) Clear your mind
If you feel stressed find someone to talk to or write in a journal. Just don’t keep it all bottled up inside, you will feel better when you express it. And feel less uneasy and sleep more properly.
Let us know your tips to sleeping better.