A busy and dynamic lifestyle necessitates adequate relaxation. Unfortunately, many busy individuals find it very difficult to get a sufficient number of sleep hours. Insomnia and other sleep disturbances are very common among stressed out individuals. Getting more sleep is all about introducing a number of important lifestyle changes. Here’s how to get more sleep, regardless of daily activities and how busy you are.
Setting a Bedtime Hour
Quality sleep is all about forming a few habits. Going to bed at the same time every single night and waking up at the same hour will both be very important. Many busy people have a hectic lifestyle and they get to bed at different hours every single night. This lack of consistency makes it very difficult to fall asleep when going to bed earlier than usual.
Setting a bedtime hour will be difficult in the beginning because it will necessitate changes in other habits (having dinner at the same time in the evening, dealing with household chores and professional duties by a certain hour, etc.). Still, the benefits will become obvious almost right away.
Avoid Sleeping In
Another habit that causes disturbances is sleeping patterns is during the weekend. Almost everybody is guilty of this sin. It’s particularly common among individuals who don’t get enough sleep during the week. A difference in the weekend/weekday sleep schedule can once again contribute to disturbances.
Individuals who get to bed later than usual on Friday and Saturday can opt for afternoon power naps in order to compensate for the missed hours. An afternoon nap will deliver much better results in terms of energizing oneself than sleeping in on Saturday and Sunday.
The Right Bedroom Conditions
The environment in the bedroom should be conductive of quality sleep. One of the most important things to do is control the amount of light that gets in. Melatonin is a hormone in the body that contributes to quality relaxation and falling asleep. The production of melatonin is dependent on light exposure. To enhance sleep quality, it’s very important to make the bedroom completely dark.
The use of blackout curtains and blinds is a good way to make the bedroom light-free. Such a change will have a massive impact on sleep quality and sleep length.
A few other bedroom changes can be done to enhance sleep quality. The selection of the right bed sheets, climate control and proper ventilation in the bedroom will all contribute to much better sleeping conditions.
Exercise During The Day
Working out affects health in a number of important ways. People who want to learn how to get more sleep should consider maximizing physical activity during the day.
Regular exercisers find it easier to cope with chronic stress, which helps them fall asleep effortlessly at night. Research also suggests that a little bit of exercise on a daily basis reduces the risk of suffering from insomnia and helps people suffering from sleep apnea get better sleep. The intensity of exercise plays a role in terms of improving sleep quality. Scientists have found out, however, that even 10 to 15 minutes of walking per day can contribute to sleep enhancements.
Exercising in the morning or the afternoon is the best idea. Working out increases the body’s core temperature and speeds up the metabolic response. This is why it’s not a good idea to work out in the hours prior to bedtime.
Use these tips to start getting more sleep and becoming more healthy. Wake up each day, refreshed and ready to take on the world.
