by Curtis Hu
We all go to sleep late sometimes. Yet deep inside, we have that voice telling us to be in bed instead of browsing the internet. Even when we do decide to rest, we oftentimes stay awake, unable to really fall asleep. Then, we wake up early and find that our sleep was very fragmented, and we continue the day as a drowsy zombie. So, how do you get a good night’s sleep? Well, here are some science-based tips that could drastically change your daily problems.
Adopting healthier habits, such as exercise, could make falling asleep easier. Just getting oxygen and your heart pumping will help, even a 20-minute walk. The National Sleep Foundation’s 2013 Sleep In America survey clearly shows how exercise, no matter how much or little, can affect your sleep and improve it.
2.Make time to sleep
Many people make the excuse that sleep doesn’t matter or you need to finish an assignment. However, make sure that sleep is built in your day."[Sleep is like exercise or eating well: you need to prioritize it and build it into your day." says Dr. Scott Kutscher.
3.Keep a consistent schedule
Try to wake up and sleep and roughly the same time. The routine may get it familiar with your body and get you sleeping faster. The pattern may also let you naturally wake up and restrain yourself from procrastinating up until late night. “The key to long-term sleep success, in my opinion, is to have a consistent wake time every morning” says Dr. Susan Redline.
4.Keep your room quiet, but not too quiet
HuffPost says to keep it quiet, but not pindrop quiet. Unwelcoming noises like snoring, ticking clocks, or ambulances can really disturb your sleep cycle. Instead wear ear plugs or stop the noise from further reaching you. Having a room too quiet will also magnify any small noise and could wake you up.
5.Keep your room temperature just right
A room too hot or too cold or blankets/clothing too thick or thin can surely disturb your sleep. According to Dr. Christopher Winter, try a temperature between 60 to 67℉ to achieve the best sleep. Simply peel back some layers or open the window when you feel a little sweaty, or vice versa.
6.Get out of bed when you are unable to sleep
If you’re tossing and turning, get out of bed and try a relaxing, calm activity like yoga or meditation. Staying in bed and letting your mind race will get you nowhere."If you are spending eight hours in bed and only sleeping six restless hours, why not get six hours of deeper sleep rather than eight hours of fragmented sleep?" says Dr. Kelly Glazer Baron.
7.Power down an hour before sleep
Rolling around on the bed? Turn down all light emitting objects right before bed so that you feel less energetic when you sleep. “Light, including that from computers, iPads, TVs and smartphones, is the most powerful trigger for our neurotransmitters to switch to the 'on' position” says Dr. Lisa Shives.
Just let your body relax, your mind float, and your heart settle. Sleeping can be hard when any part of yourself is disturbed or busy. “If you’re anxious and worried, it’s very difficult to relax and fall asleep,” says Lisa Meltzer.
Maybe the answer to being more efficient is simply to power down our brains. Try a few of the tips and experiment with it to maximize your day. By simply adopting healthy habits and some discipline, we can sleep more, better, and deeper. A day’s good sleep could psychologically, make you feel more lively and motivated. Sleep is a vital process that we should all prioritize in our lives for a happier and more productive day.