Let's face it, we all love our sleep. Ask practically anyone about how well they sleep and the common answer is, they do not. Usually there is too much focus on how long we should sleep when the reality of it is, we should be more concerned about the quality of our sleep, not the duration.
Follow these steps and you will enjoy better sleep and more importantly, better quality sleep, that will leave you feeling refreshed and awake when you approach the next day.
1) Do not take naps in the afternoon. Sleeping during the day will alter your sleep pattern and you may not need as much sleep at night, which then gives you the impression that you are not sleeping when in fact you are just not tired.
2) Only go to bed when you are tired. This may sound strange, but going bed too early will result in you lying awake. If you only go bed when you are sleepy and you get up at the usual time the next day, you will be tired earlier the following night. After a few weeks of doing this you will form a pattern that will see you going to bed at a regular time because you are tired and not because you think you need to go bed.
3) Always get up at the same time of the morning, including weekends.
4) If you love coffee (and most of us do), then you need to understand that drinking coffee can have a serious impact on our sleep. Coffee is a stimulant, so drinking coffee right before we go bed is not a good idea. In fact, drinking coffee after 1pm should be avoided, which will allow your body plenty of time to let the stimulant wear off. Drinking no coffee at all is even better.
5) Do not sit in bed reading electronic devices or watching television. Reading a book on your iPad may feel like something relaxing to do before you go to sleep, but it has a big impact on your sleep pattern. The light from electronic devices send signals to your brain that keep you awake. Your body uses the dimming of light to prepare for sleep, so if you are sitting playing Xbox, reading on an electronic device or watching TV right before you go bed then it will affect your sleep. It is worth noting that all these devices are used to stimulate our minds, which again, is not a good thing right before we want to go sleep.
6) Take some melatonin. Melatonin is a natural product released by the body to signal that is readying itself for sleep. You can help this process along by supplementing melatonin a few hours before you are ready to go bed.
7) Exercise tires you and is great for people who have issues sleeping.
Follow these steps and you will enjoy quality sleep, the likes of which you've probably not felt in years.