It’s time we opened our eyes to the importance of good, restful sleep. It’s easy to think of sleep the way we do about charging our phones—just keeping enough of a charge to make it through the day. But if you want to operate at peak performance, you need to monitor the quality of your sleep. Here are some helpful hints for making the most of your resting hours:
1. Do not disturb
Dedicate your work or TV time to other rooms in your home. Defining your bedroom as a place reserved only for sleep, relaxation and intimacy will help you fall asleep when you want to more quickly and easily.
2. Don’t read on a backlit screen
The back-lit screen of a tablet or laptop can actually suppress the melatonin that helps you fall asleep. Dim the back-lighting on your devices or read a book, magazine, or listen to an audio book.
3. Limit light in the evening
Darkness lets your body know it’s time to go to sleep. Limit your light intake before you go to bed. If you wake up during the night to use the bathroom, consider using a nightlight instead of turning on the overhead lights.
4. Nap responsibly
There’s nothing like a nap when you need one, but be wary of napping too late in the afternoon as it can disrupt your ability to fall asleep at bedtime.
5. Breathe deeply
Don’t let the struggle to fall asleep keep you awake. Try deep breathing exercises to help you relax and fall asleep naturally. They may seem difficult at first, but over time you’ll find you become able to fall asleep on command.
6. Limit caffeine intake
Caffeine affects your sleep long after the buzz wears off. When you feel yourself growing tired at work, get up and move around a bit. Instead of reaching for the coffee in the afternoon, drink some water. You’ll find this pays dividends when bedtime comes around.
7. Calm your nerves
Chiropractic adjustments can calm your body and your nervous system and help remove stress from your spine. This can help you enjoy the peaceful sleep you need and want.
8. Be complete
If you have a lot pf projects going, complete the cycles of the projects before you turn in. This will help your mind let go.
9. Exercise regularly
If you don’t already have an exercise routine, try doing some kind of exercise every other day for a week. Pay attention to your quality of sleep on those days, the results will be enough to get you into a routine.
10. Avoid alcohol before bed
While it may feel like a drink helps you fall asleep, alcohol limits your ability to stay asleep through the night.