One of the largest complaints a lot of us have about our lives is that we’re tired. It seems like such a simple thing. After all, we all know how to solve being tired, right? We just got get some sleep and wake up feeling refreshed later. Life is seldom eager to cooperate when it comes to simple needs in the modern era. There’s always something we need to do next to keep everything moving smoothly. Yes, you’d like to go to bed sooner, but you’ve got to do this and then that to make sure that something else doesn’t catch up to you and eat up even more of your time. We all end up spending a lot of time just jumping through hoops of our own creation and before we know it the sun has set. Time’s up for the day and we’ve got to get to bed to be ready for tomorrow…but first we have just a few more things to take care of before bed. It is no wonder so many of us are tired all the time. The good news is that, in many cases, it is as simple as sleeping a little easier. That’s not as easy as we like to think though.
Make Your Schedule
Trying to get a decent night’s sleep is more about scheduling than we think. Our bodies keep their own schedules that we don’t consciously know beyond when we’re getting cues telling us we need to do something in particular. In many cases, that ends up meaning we eventually get the idea that we’re hungry or that would should go bed. That impulse to sleep is actually heavily tied to light levels due to how the human body evolved. We didn’t always have electric lights burning night and day. Not too far out of living memory, there was a time when most of the world went to bed and woke with the sun. Some parts of the world still do this. Your body wants to make and keep schedules like that. A good way to help it is to limit your activities once it starts getting dark. Don’t do anything too exciting to get your brain active again. Allow yourself to slowly settle into a restful state and keep the lights a little lower. Then set a time to go to bed and keep it. Keep following this rest and sleep schedule that you create and it will be easier for you to sleep at night.
Avoid the Electronics
Lighting issues are, according to experts, surprisingly connected to our inability to get restful sleep these days. The constant street lighting and bright lights in our houses are an issues, yes, but our personal electronics are playing a role too. That’s because most of our electronics use LCD or similar technologies that emit a particular cool, blue light. An increasing number of studies are showing that this particular shade of light can be particularly harmful to getting a good night’s sleep. The effects of seeing it last much longer and appear to contribute to sleep disturbances in some cases. Fortunately, you can curb the potential negatives effects of this in a number of ways. It may be hard, but avoid the television and computer for around three hours before bed. Finding something relaxing to do such as reading to help wind down. Additionally, you’ll want to turn off your smartphone so that nobody gets you staring at a screen just because that wanted to know if you’ve heard about something inconsequential.
Use Common Sense
Many of us associate going to bed with a nice, warm drink that settles into our very being and just calms us down. That drink tends to vary from person to person though. You need to be sensible about your drink choice. Avoid drinking anything with caffeine for at least five hours before bed if you actually want to get to bed on time. Remember that decaf exists for a reason if you just happen to like the taste of coffee. Tea can be a good drink of choice, but you’ll want to be aware of the kind of tea you’re drinking to make sure that there isn’t caffeine in it. Some herbal teas are strongly caffeinated. It may break some hearts to know this, but there are some kinds of hot chocolate that have caffeine too. The key here is simply an awareness of what you’re putting into your body. You should also try to avoid drinking alcohol before bed. It doesn’t actually help you sleep any better. Studies heavily indicate that it is responsible for disturbed sleep for hours after it was drunk. Keeping all this in mind will help you avoid accidentally ruining your chances for a good night’s rest.
All most of us need to get our energy back is to get in a good night’s sleep most of the time combined with good exercise. Both can be a bit difficult to come by, but it can be done with a little dedication to making the right habits. These tips are good general habits you can use to practice sleep hygiene and should work for most people. If you still have trouble getting sleep, you’ll probably want to talk to your doctor about more personalized options for getting some sleep. Sleep well!