“I’ll sleep when I’m dead.” Great, but what about taking care of your body while you are alive and well? We live in a time where everyone and everything needs an immediate response, or at least that is what we think. We have notifications for everything in the palm of our hand including text messages, emails, notifications on social media, bank account alerts, sales notifications, calendar reminders and the list goes on and on. With all this information coming directly to us at every minute of the day, it requires attention, fills our brain space and can be draining to our mind and body. In other words, we need rest. One of the best things we can do to make sure we are properly charged each day is to get a sufficient amount of sleep. Here are some tips on how to get your zzz’s in each day:
- Set a schedule and be consistent. Creating a scheduled time to go to bed and wake up is key to help your body get the proper rest it needs. Set a time that works for you and try to stick to that schedule. Your body will thank you.
- Avoid caffeine after dinner. Having too much caffeine in the evening will keep you up longer and can disrupt your sleep schedule.
- Avoid heavy dinner meals. The heavier the meal the longer it will take to process throughout your body. Nobody wants to go to bed with a full stomach. Try to eat your last meal at least 2-3 hours before bed so your body can have time to digest.
- Shower at night. This will help you feel clean and refreshed as you enter your sleep zone.
- Keep your sleep environment cool at night. Cooling off the body helps for a better night of rest and relaxation.
- Create a comfortable and quiet environment without bright lights. You want to enter a peaceful zone for sleep and that requires low lighting, soft sounds if any, and a cozy place to sleep. Put your mind at ease and get ready for a goodnight sleep.
- Exercise. At least 20-30 min each day of exercise will help you sleep better because it produces melatonin, a hormone that regulates sleep. Careful to not exercise right before bedtime, try to aim for 2 hours before bed if you do workout in the evenings.
The bottom line is our bodies and minds need rest in order to take on our daily tasks with gusto. Without enough rest we become crabby and irritable. Do yourself a favor and get your zzz’s in. Sleep well my friends.