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How to sleep like an expert in 5 steps

June 20, 2014 By Brian 12 Comments

Special thanks to The White Company for provide these five steps to better sleep!

Sleep is one of the human body’s most pressing and vital needs for good health. Going without sleep or, or getting only broken, intermittent sleep leads to to decreased quality of life, inefficiency at work, and grumpiness. Here are five ways to improve the quality of your sleep.

how to sleep like an expert in 5 steps

Treat your bed like a bed:

First on the list, treat your bed like a bed. That is, a bed has one primary function (and one secondary function we need not address). Reading, eating, working, or watching TV in bed teaches your body to treat the bed as a place where wakefulness is necessary.  Do those things elsewhere, and use the bed for sleep. Treating your bed as a place of comfort, relaxation, and restoration means you can dress it with comfort in mind. Maintain your mattress, keep your bedclothes clean, and invest in some quality bed linen and sheets.

Don’t sabotage yourself:

Everyone knows not to drink coffee in the evenings to keep caffeine from hot-wiring your brain before bed (though it bears repeating). Likewise, while exercise is great for keeping the body healthy (which in turn helps sleep), it’s not a good idea to do strenuous exercise in the hours leading up to bed. Nor is it a good idea to drink a lot of fluids right before bed (stay hydrated throughout the day so as not to wake up parched in the middle of the night!).

Prime your body for sleep:

In the hours leading up to sleep, there are activities you can engage in to to gear down, become more relaxed, and prepare to rest. A warm bath is a popular and effective means of relaxing physically and mentally. Combine with low lighting, soft music, or some light reading (no thrillers!).  Be sure to take enough time to be completely dry before bed. Moisturizing with lavender-scented lotion can likewise be very soothing before bed (and good for the skin).

Eliminate distractions:

Don’t put your smartphone on the nightstand. This can’t be emphasized enough.  Don’t bring a tablet or laptop into the bedroom. Even the tiny blue led light from the various electronic devices, and chargers associated with modern life have proven to detrimentally affect sleep. Move them out of the bedroom, and if you can’t move it, put a piece of electrical tape over those pesky lights.

Get your doctor’s help:

When all else fails, seek medical help. If you snore regularly (and not just after Thanksgiving dinner or Superbowl Sunday), you may have sleep apnea, which is debilitating and can exacerbate other health concerns. A sleep study will help your Dr. determine the right course of action to alleviate these symptoms.

If you follow these steps, you can ensure better, more healthful rest, and brighter, less grumpy wakefulness.

What is your tip to get better sleep? Which step do you need to do for better sleep? Leave us a comment and let us know!

 

Filed Under: Simply Home Tagged With: home, sleep, tips

Comments

  1. Crystal says

    June 20, 2014 at 6:34 pm

    I love those tips. I’m guilty of trying to get in a few more minutes of work while lying in bed. It’s not my greatest work and I’m messing with my body. Not good! Thanks for sharing those tips.

    Reply
  2. Crystal Green says

    June 20, 2014 at 6:59 pm

    These are all valuable tips and well worth considering doing.

    Reply
  3. Digna D. says

    June 20, 2014 at 7:25 pm

    Thank you for sharing these tips. I’ll be sure to keep these in mind. Thanks again!

    Reply
  4. Dee @ Cocktails with Mom says

    June 21, 2014 at 12:33 am

    All really good tips. Preparing yourself and ridding distractions prior to bed helps a lot.

    Reply
  5. valmg @ Mom Knows It All says

    June 21, 2014 at 11:11 am

    I fall asleep within 5 minutes of putting my head down. I just need to get myself a little more sleep.

    Reply
  6. Kimberly Grabinski says

    June 21, 2014 at 5:04 pm

    I have found a magnesium supplement helps me sleep. Although too much of it and my skin gets itchy LOL

    Great tips!

    Reply
  7. Mellisa says

    June 21, 2014 at 8:05 pm

    See the coffee thing gets me. I get so tired in the afternoon and I often drink a cup, I bet this could be wny I have trouble getting to sleep sometimes.

    Reply
  8. Robin {Mom Foodie} says

    June 22, 2014 at 1:19 pm

    I just climb in at night & fire up the laptop… 5 minutes later I’m nodding out and putting it away…lol

    Reply
  9. Melissa says

    June 22, 2014 at 10:11 pm

    Great tips! I need to put away my phone earlier.

    Reply
  10. Lisa @ Crazy Adventures in Parenting says

    June 23, 2014 at 10:24 am

    These tips are fantastic! That first one is a toughy for me, for sure!

    Reply
  11. Tiff @ Babes and Kids says

    June 23, 2014 at 11:13 am

    We used to have a TV in our room and eliminated that distraction. I think hubby and I both sleep better because of it.

    Reply
  12. Valerie Remy-Milora says

    June 24, 2014 at 6:23 pm

    My doctor once said “you bed is for sleep and sex and that’s it!” lol No TV, reading or any other kind of distraction … I’ve respected that rule and it makes all the difference. I’ve made a small lavender pillow to keep under my regular pillow to help ease the stress and create a sooting environment and I’m also very strict about my bedtime 🙂

    Reply

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