The Importance of Sleep—14 Tips to Help You Rest Easier and Perform Stronger
The Importance of Sleep: 14 Tips to Help You Rest Easier and Perform Stronger
1. Take a Break from Your Workday Every Hour or Two During the Night
If you are working during the day, then take a break every hour or two during the night. If you have to work all day long, then take a break every half hour or so.
When your body needs rest it will feel refreshed and ready for action again.
2. Avoid Working Late into the Night
Do not work late into the night. Doing so will only make you tired and stressed out.
Instead, try to leave your desk around midnight and go home early in the morning. Then, after getting some sleep, come back to work later in the evening.
3. Eat Breakfast Before Bedtime
It is best if you eat breakfast before bed time rather than having something like cereal or juice right before going to bed. Eating breakfast helps you wake up feeling energized and alert.
Also, eating breakfast before bedtime will give you energy throughout the rest of the day.
4. Drink Water After Losing Weight
Drinking water after losing weight is very helpful for maintaining healthy weight loss. Drinking enough water throughout the day will keep your body hydrated and prevent dehydration.
So, drink plenty of water to maintain good health!
5. Take a Hot Bath
Taking a hot bath before you go to bed will help your muscles relax and prepare you for sleep. A hot bath also helps open up your pores and clear out your nose and sinuses so that you can breathe better at night.
This, in turn, promotes a more restful sleep.
6. Limit Your Intake of Caffeine
Caffeine can make it difficult for you to sleep at night. So, avoid drinking such beverages as coffee, tea, and soda in the late afternoon or evening.
Also, limit yourself to one or two caffeinated drinks maximum, if you must have any at all.
7. Don’t Take Sleeping Pills if You Can Help It
Sleeping pills can be habit-forming and even dangerous. They can make it difficult for you to tell when you really do have a serious problem that needs medical attention.
Also, they can make you feel groggy and hung-over the next day. Try to go to sleep only after you are really, truly sleepy. And, if that doesn’t work, try the tips in this article until you are able to get a good night’s sleep.
8. Keep Your Bedroom Cool
Keeping your bedroom cool at night will help you sleep better at night. Your body goes through many temperature changes as it prepares for sleep.
If the room you sleep in is too hot, then you might not sleep as well.
9. Try to Work Regularly
Try to work and sleep on a regular basis during the week rather than sleeping and working whenever the mood strikes you. By keeping regular hours, you’ll teach your body to be tired at night and wake up feeling refreshed in the morning.
10. Try a Warm Bath
Taking a warm bath before you go to bed might help you get to sleep. The warmth helps your muscles relax and can also help you dull the senses, making it easier to fall asleep.
Now that you’ve learned how to fall asleep fast, let’s talk about some tips on sleeping well in general.
Good Sleeping Tips
Now that you have learned the basics of sleep hygiene, it is time to learn how to get a good night’s sleep. Try these tips to have the best chance at a great night’s sleep tonight:
1. Try not to nap during the day.
This might be difficult if you’ve got a demanding job or you’re taking care of children. But, taking short naps can make it harder to get to sleep at night.
Longer naps are better, but still try to limit these to three hours or less.
2. Try not to exercise within three hours of your normal bedtime.
Sources & references used in this article:
- Overlapping memory replay during sleep builds cognitive schemata (GA Klein – 2004 – Currency)
- Power sleep: The revolutionary program that prepares your mind for peak performance (PA Lewis, SJ Durrant – Trends in cognitive sciences, 2011 – Elsevier)
- The sleep revolution: transforming your life, one night at a time (JB Maas – 2012 – books.google.com)
- How much sleep do we need? (A Huffington – 2016 – books.google.com)
- Clinical practice guidelines for the prevention and management of pain, agitation/sedation, delirium, immobility, and sleep disruption in adult patients in the ICU (M Ferrara, L De Gennaro – Sleep medicine reviews, 2001 – Elsevier)