Best Ways To Get A Deeper Sleep

Being well-rested is essential to your physical and mental health. But how do you get a good night’s sleep? There are many little things you can do to improve the quality of your sleep, and many researchers have repeatedly confirmed that getting a better night’s especially combined with bed from rest equals overall improved productivity, fewer accidents, and less risk for illness.

I’ve gathered the following ways from around the web and from experts on how to get a deeper sleep:

1. Create a bedtime ritual and stick to it

This is essential for getting a good night’s rest. A bedtime ritual usually involves doing something every night before bed that centers you, relaxes you, or allows your mind to empty itself so that when you wind down, you can wind up. It’s essential to do this every night whether you feel like it or not. A routine removes any anxiety about going to sleep and naturally results in better sleep at night.

2. Use your bedroom for sleep and sex only

Don’t watch TV, work, or pay bills in bed. Also, don’t use your bed for other activities such as watching movies, reading, eating dinner, etc. If you don’t fall asleep within 15 minutes of going to bed, then get up and do something else until you feel tired. Also, try not to bring work home so that you don’t have the stress of work on your mind when trying to relax. You can also help yourself fall asleep by not eating right before bedtime because digestion requires energy and reduces relaxation.

3. Go to bed at the same time every night

This helps set your body’s internal clock for the proper amount of sleep each night. Don’t go to bed early to catch up on sleep, and don’t stay up late. Consistency is key. Work backward from your wake-up time to determine your optimal bedtime. For example, if you feel like you have too little sleep, go to bed 20 minutes earlier until you get used to that schedule and gradually increase the time again. It would be best if you woke up naturally at the same time every day, even on weekends, holidays, etc.

4. Keep a journal next to your bed

When you get into bed, write down three things that make you happy or what went right that day and why it made you happy. Also, make a list of 3-4 things that are making you unhappy and why they’re bothering/worrying, etc.. Then lay in bed for a few minutes, think about all the things that are making you happy or complaining about, and think of a solution before going to sleep. This helps put things into perspective and reduce negativity which can prevent you from falling asleep.

5. Put your alarm clock away from your bed

Setting the alarm across the room on another nightstand is much harder to turn off, forcing you to get out of bed and turn it off, which helps you wake up more quickly because you’re moving around in the morning instead of remaining still in your comfortable, warm bed.

6. Work out first thing in the morning

Studies and tips from this article show that exercising first thing in the morning keeps your body from getting tired from staying up later at night. So if you’re naturally tired after work, get on the treadmill or use your exercise bike.

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