10 Ways to Help You Sleep Well

10 Ways to Help You Sleep Well

How well did you sleep last night?

I slept so well last night, and when I woke up, I thought about how a good night's sleep can really speed up your metabolism. I wanted to share some tips with you on how to get a better night's sleep.

I now think that a good night's sleep is one in which you sleep well and wake up feeling rested and full of energy. When you sleep well, you don't think about your problems or the news, and you usually fall asleep within 10 minutes of putting your head on the pillow (with good ideas in your mind).

Another important thing that might tell you if you had a good night's sleep is if you experienced "positive" or "fun" dreams. If you have a lot of "bad" or "stressful" dreams at night, you're probably tossing and turning all night and not getting a good night's sleep.

Why is it so vital to get a good night's sleep every night? Stress during the day wears you down and breaks down your body and mind.

When you're sleeping, that's the only time your body and mind can heal and get stronger. But it's crucial to remember that "restful" sleep is the most important thing. Restful sleep does not mean tossing and turning all night or waking up every few hours. I just read an article that made it to my research center that talked about how snoring affects your sleep and your health. People who snore wake up about 300 times a night, which is not a good way to have a good night's sleep. Now, think at it this way: if you've been stressed out lately, if your mattress is bad, or if you just haven't been able to sleep properly for the past few weeks (or months), then you haven't given your body or mind the time it needs to heal.

So every day you wake up a little less focused and a little less healthy than the day before.

Don't try to get more sleep. People tell me all the time that they don't get enough sleep during the week, but they "catch up" on the weekends. Let me put an end to that story right now. That doesn't work! Your body and mind need to sleep on a regular basis to heal and become well. If you don't, you're actually making yourself worse instead of better.

So how much sleep is enough?

In general, everyone should try to get 8 hours of good sleep. If you eat well, exercise regularly, take breaks during the day, and sleep well every night, you might be able to get by with less sleep—maybe only six hours a night.

But if you deal with a lot of stress every day, whether it's mental or physical, you'll require more than 8 hours. For example, a marathon runner puts a lot of stress on their body every day, so they need more than 8 hours of sleep since their body needs more time to heal than usual. The same is true for the person who is under a lot of mental stress.

What can you do to help yourself and those around you have a better night's sleep?

10 Things You Can Do to Sleep Well Tonight:

1. Write down everything you need to do the next day and leave that paper and pen by your bed in case you think of anything else you need to do. When you put things down, your brain knows that it doesn't have to think about them anymore.

2. Don't watch TV or listen to the radio (particularly the news) before bed, and don't fall asleep with the TV or radio on.

3. Before bed, read anything that will inspire you or help you grow for at least 30 minutes. Before you go to sleep, you want to fill your mind with positive thoughts so that the final things you think about before you fall asleep are positive ones, not the stressful ones that most people think about.

4. Make sure the room you're sleeping in is as dark as possible. The body is built to sleep when it's dark out, so the darker the room, the better the chance of getting a deep sleep.

5. Make the room as quiet as you can by turning off all electronic gadgets and asking everyone else in the home to be as quiet as they can.

6. Don't eat anything for at least three hours before bed. When you have food in your stomach that hasn't been digested yet, your body has to work on digesting that meal instead of fixing your body and mind, which is what sleep is for! Moving around is the healthiest way for the body to digest meals, not lying down.

7. Try to go to bed around 10:00 PM and get up at 6:00 AM. Ayurvedic medicine says that there are times when certain activities are best done. Going to bed around 10:00 pm and getting up at 6:00 am seems to be the best way for the body to rest, recharge, and offer the person the most energy throughout the day.

8. Don't take medicines or vitamins/herbs that are claimed to help you sleep unless your doctor tells you to. Most of these fake sleep aids just numb your senses. The point of sleep is to give your body time to heal and get ready for the next day. When you use drugs to help you sleep, all of the processes in your body slow down, even the ones that fix you.

9. Make sure the room has a way to get fresh air. People say that the air inside is some of the most poisonous air around. When you sleep, you can only breathe in the air that is in your bedroom. If it's freezing outdoors, just crack open the window. The new air that comes in while you sleep will help your body heal because it will be cleaner and have more oxygen.

10. Get 60 minutes of light activity during the day. If you can't complete 60 minutes in a row, you can do it in two 30-minute sessions, three 20-minute sessions, or six 10-minute sessions. Just make sure you get all 60 minutes in. Walking is the finest activity for your overall health and getting your body ready for a good night's sleep.

I hope you have a good night's sleep tonight and every night.

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