How To Sleep Better: Quick Study
Quick Study [kwik stuhd-ee]: The Huffington Post Canada's tips to make your life a little sweeter, five minutes at a time. Think of it as a cheatsheet for your general well-being.
We all have those nights of tossing and turning, the ones where we try to block out the city's noise from outside our window or ignore our snoring partner. And moreover, sleeping can easily seem overrated -- especially when the daytime hours filled with working, taking care of kids or trying to find some alone time in between feel all too short. We talked to author Michelle Cederberg of "Energy Now! Small Steps To An Energetic Life" on what it takes to get a peaceful good night's rest these days, and why it matters.
"We usually take sleep for granted. We plough through the day, go to bed, and just try to fall asleep. I'm not sure when sleep became a luxury, but it seems to be something that many of us top up on once the weekend arrives, or the next vacation. That's not how it works. Rest is not something that should be gained through infrequent overdoses -- it's a daily requirement," she says.
Here are Cederberg's 10 ways to sleep like a baby:
Keep Up With Your Commitments
Just like any relationship, sleeping better also requires you not to cheat -- your schedule, that is. Try to sleep around the same time each day to fall into a daily routine.
Get 7 To 8 Hours Of Sleep
They say you need seven to eight hours of sleep every day -- Cederberg says 'they' are right. She says most adults function the best with at least seven to nine hours of sleep per night.
Turn Off The Lights
To ensure a good night's sleep, make sure your room is dark. Close the curtains, turn off your lamp and the television. Cederberg says the smallest amount of light could affect your sleep -- use an eye mask if you need to.
Test Your Pillows -- Really
Cederberg suggests spending a day testing out different types of pillows, like feather or foam ones, to see which one is the best fit for you. You should never test a pillow if you're tired though -- you may just like everything in the store.
Exercising isn't only good for your health, it can give you energy throughout the day. Challenging your body will also help you rest better, Ceberberg says.
Keep Your Bedroom Clean
Make sure your room is tidy before you sleep. Switch up your linens once every two weeks, keep your room dust free and Cederberg recommends adjusting the temperature to 18 degrees Celsius for the best zZZ environment.
Block Out Noise
If you live in the city, the sounds of cars and buses may be your morning wake up call (or the annoyances keeping you up at night). Cederberg suggests using ear plugs to block out unwanted noise.
Put Your Phone Away
Another distraction before sleeping is playing with your phone or answering texts. Put your phone in another room to help fall asleep with a clear mind and not worry about a meeting the next day.
Say No To Heavy Meals
Midnight snack cravings? Try to say no. Eating heavy foods right before bed will make it harder for your body to digest and make you tired the next morning.
Find A Good Mattress
Even though pillows ensure a good night's rest -- a good mattress is just as important.
Egyptian cotton anyone? Why finding the right linens will help you sleep better at night.