This is a function of quantity and quality and you are meant to wake up feeling refreshed. For 90% of the population that means 7-9 hours sleep each night and breathing well while you are asleep.
It’s normal to take 10 to 20 minutes to fall asleep after lights-out. If you’re dropping off within five minutes or find yourself falling asleep during the day, you’re likely not getting enough sleep. But if you’re still tossing and turning after 20 to 30 minutes, get up. Go read a book or listen to relaxing music until you feel sleepy, then return to your bed. It’s one way to train your mind to associate your bed with sleeping instead of struggling, research has shown.
Here are some tips to get a better nights sleep.
Prioritize Sleep
If you don’t prioritize sleep and take it seriously, it’s unlikely you’ll take the necessary steps to change your habits. Sleep is your built-in life-support system.
Routine
As humans, we naturally love routines, partly because our bodies and minds respond well to them. Going to bed and waking at the same time helps establish a better routine for a consistently good night’s sleep.
Food and drink
Don’t eat for two hours before going to bed and avoid eating heavy or spicy foods. Caffeine is a stimulant and counter-productive to a restful sleep. Avoid or limit alcohol. While it may help you to fall asleep more easily, it doesn’t allow for a restful and regenerative sleep.
Light and electromagnetic radiation
Exposure to light affects the hormone melatonin, which prepares your body for sleep. That includes blue light from electronic devices. Your bedroom should be dark and you shouldn’t have a digital clock sitting by your bed with a green light. TVs or electronic equipment, especially your mobile phone, which should be at least within two meters of the bed.
Noise
This poses a challenge in our urban environment with noisy neighbors, street noise, or even housemates. The most common and annoying sleep-disturbing noise is a snoring partner, often dismissed or trivialized. It’s serious and can have a profound impact on your health, too.
Sleeping position
Stomach sleeping is a problem for head, neck, jaw, and lower back muscles as well as affecting your airway. Sleeping on your back may result in your lower jaw and tongue restricting or blocking the airway. Side sleeping is the best.
Temperature
Feeling too hot or too cold affects the quality of your sleep so choose bedding that’s appropriate.
Environmental toxins
Mold can be a serious issue with one of the first symptoms being fatigue that is not improved by rest. Dust mites are the most common cause of childhood asthma and allergies worldwide, and affects adults too. The regular use of a high-efficiency particulate air filter vacuum cleaner and placing the bedding in the sunshine are great ways to control this common problem.
Be positive
Finish the day by describing or journaling three positive events, no matter how small or insignificant. Don’t try to solve the problems of the world just before going to sleep, and don’t check email or Facebook — these are far too stimulating.
Sex
Sex has a positive effect on sleep. It lowers the stress hormone, cortisol, and increases the ‘hugging’ hormone, oxytocin. Sex is a wonderful release of energy and even counts as exercise! It increases estrogen levels, which can enhance a woman’s REM cycle for a deeper, better night’s sleep. Men’s ability to sleep better after sex is legendary.
Many factors can interfere with a good night’s sleep — from work stress and family responsibilities to illnesses. It’s no wonder that quality sleep is sometimes elusive. You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep.
