The amount of sleep you get each night affects almost every aspect of your life, from how much you eat to how well you can communicate. When you’re not getting enough, your body will tell you: you’re tired, you’re stressed, your ability to focus is diminished, and you’re more likely to make mistakes.
According to The Better Sleep Council, the average adult needs 7-10 hours of sleep every night. People who sleep more – and better – have healthier immune systems, more energy, and a better overall mood. If you’re looking to get better sleep, there are some things you can do other than closing your eyes and crashing at the end of the day.
Where Do You Sleep?
Wherever your bed is, keep that room quiet, comfortable, and calm. You want your body to associate your bedroom with rest and relaxation, so you should reserve it exclusively for sleep. Maintaining a cool temperature also helps promote good rest. Keep out distractions like TVs and computers.
What Are You Doing Before Bed?
Regular exercise is important for both general physical health as well as getting quality sleep, but avoid doing it within two hours of your bed time, as it may be difficult to fall asleep after physical exertion. The same is true for mentally engaging activities, so finish that crossword puzzle a little earlier.
Instead, do something more calming before bed. Try reading a book or listening to soothing music – whatever relaxes you. Make this your “settling-in” routine to prepare for sleep every night.
Try not to eat at least two hours before you to go to sleep. You shouldn’t go to bed starving, but if you eat a meal just before bedtime, your body will expend energy digesting as you sleep, robbing you of a good night’s rest. For more on how eating impacts your sleep quality, see our post on foods that can help you sleep.
Avoid nicotine, caffeine, and alcohol, as these can affect the quality of your sleep, or prevent you from falling asleep at all.
What Are You Sleeping On?
Your mattress is an area where you definitely don’t want to cut any corners. Considering how much time you spend sleeping, and how much sleep impacts your day-to-day life, a quality mattress is worth the investment. A better mattress can go a long way in helping you get better sleep. You may feel comfortable on your bed when you lie down at the end of the day, but if your mattress is 5-7 years old, it may not be providing adequate support for your body, causing you to change positions more often and preventing you from getting good sleep.
Making sure you’ve got enough room is just as important as ensuring proper support. If you share a bed, consider the fact that two adults in a standard full-size mattress each have about 27 inches of personal sleeping space; that’s the width of a crib. Remember that you’ll also need room to stretch out.
What Are You Waiting For?
The most important thing you can do to start getting better sleep is to make sleep a priority. Sometimes it may seem like there’s just not enough time in a day to get the rest you need, but if you make an effort to go to bed and wake up at the same time every day (yes, even weekends), you will notice a difference. You’ll wake up feeling more refreshed, you’ll have more energy, and you’ll be performing at your peak. Start sleeping smarter today, and you’ll thank yourself tomorrow.
Posted by Dan 
