Did you know that there is such a thing as unhealthy sleep? This type of sleep is full of tossing and turning, and it means your body is not getting the rest it needs to recover and prepare you for a great following day. The good news is that there are five tips for better sleep that are easy to follow.
1. Set a regular bedtime.
Your body thrives with routine. Just as you can teach your brain to read and write well, you can teach your brain to sleep well. It starts with a routine bedtime. When you go to bed at the same time every night, your body associates that time of day with falling asleep, which will make it easier to fall into a deep sleep more quickly. This way you won’t waste valuable rest time as your body tries to register that you’re trying to go to bed.
A study conducted by the Sleep Disorders & Research Center found that people who consumed caffeine within six hours of going to bed had adverse sleep patterns. The study recommends staying caffeine-free for at least six hours before bedtime so that your body can sleep without a disruptive jolt of caffeine surging through the brain.
There’s no doubt about it; the brain is working nonstop. Even though our brains are working while we’re sleeping, we want them to be working on recovery rather than keeping up with the daily stressors. The Center for Neuroacoustic Research found that most people who have trouble sleeping are suffering because of stress. A simple brain break before bedtime will de-stress your body enough to help you get good rest. We recommend shutting down all electronics, putting away that great new novel, and focusing on simple thoughts with regular breathing. Make this tip for better sleep a part of your regular bedtime routine for best sleep and health results.
4. Exercise regularly.
The Sleep Foundation recently conducted a study that says, “People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week.” That’s just 2.5 hours of exercise in 7 days. Here at Nolah, we believe in great sleep for great adventures, so why not exercise during your great adventures to make for great sleep? It’s a win, win! Stay tuned for tomorrow’s blog to see what kinds of fun wilderness adventures you can take to exercise your body and brain while enjoying the great outdoors.
5. Make your bed for sleep ONLY.
One mistake many people make is using their beds for things other than sleeping, including watching television or working from home. A mind can be trained to associate a certain place with a given task, such as a gym. For example, one goes to the gym to exercise, so the mind is ready to exercise when a person walks into the gym. The bed should be used for sleeping only so that as soon as you hit the pillows your mind is ready to sleep peacefully.
Thanks for tuning in to this week’s tips for better sleep to learn the five easiest ways to increase your sleep and health patterns. Remember, stay tuned for our next blog: Fun Wilderness Adventures That Exercise Your Body and Brain.