The one thing that will instantly improve your life regardless of who you are is quality sleep. The average person tends to neglect sleep duration and quality, much to the detriment of their overall health. Mobile computing devices only make the situation worse by keeping us up far later than we should be and interrupting our sleep. Here are five stellar tips for falling asleep quickly for superior health and mental well-being.
1. Wear Yourself Out Beforehand
Unless you’re a pipe fitter, a longshoreman or a professional fitness trainer, it’s likely that you have a fairly sedentary work lifestyle. Once you get off the clock, go for a quick run of two or three miles to burn off excess energy. If that’s not your thing, pump some iron or get on the stationary bike. Put in some exercise four or five hours before you hit the hay.
2. Tailor Your Diet for Guaranteed Rest
When it comes to successful rest, sugar and caffeine are your enemies regardless of when you consume them. In short, drinking coffee or having more than a small dessert after 7 P.M. is a major deal-breaker insofar as an effective sleep routine is concerned. Limit red meat to a respectable level and focus on fish for your protein. Above all else, moderate your alcohol consumption.
3. Prepare Your Brain for Bedtime
If you go to bed at about 10 or 11 o’clock in the evening, you should try to wind down your brain two or three hours before. Don’t watch a high-stakes sports game that’ll keep you in an agitated frame of mind before going to sleep. Avoid NFL games or the season finale of Dancing with the Stars. Opt for some PBS or History Channel fare instead.
4. Set the Mood for Blissful Slumber
During the hour before you plan on conking out, it’s a good idea to give yourself a bit of a spa experience. Put on some soothing music and light a lavender candle to put you in a peaceful frame of mind. Try a little meditation or a few breathing exercises to reduce your heart rate. Finally, set your thermostat a couple of degrees cooler than normal.
5. Eliminate Next-Day Morning Madness
Going to bed knowing that you’ve got plenty of stress waiting for you when you wake is always a recipe for disaster. You’ll sleep better knowing that you’re ready for the next day. Set up your coffee maker to get started with the push of a button and have your work clothes laid out before you pass out. Assemble the items that you’ll need to grab before leaving the house and put them near the door.
6. Good Night and Sleep Tight
Going from waking up a few times a night to being Rip Van Winkle won’t happen immediately. Establishing good habits will take a month if you’re like the average person. The key is to stick with it and focus on gradual everyday improvements. If you keep your nose to the grindstone and follow these tips, you’ll be the king or queen of sleep in no time.