There's a huge difference between sleeping and resting. You can go to sleep at night, but wake up feeling like a train ran over you. That's because your sleep wasn't restful.
Your goal is to sleep soundly when your head hits the pillow. If you're unable to achieve that feat, then it might help you to assess what you're doing – or not doing!
Use these steps to prepare yourself for quality rest every night:
Digest in advance. Late-night eating is often a precursor to sleepless nights! To eliminate its negative effect, try eating your last meal several hours before bedtime.
Some foods are more difficult to digest than others. Those are the ones to stay away from at night. Stick to simple, digestible dinner options and eat them as early as possible. Avoid heavy meats and creamy dishes.
- In the event you get a little hungry later on, go for a cup of calming tea with crumpets. This isn’t the time for a heaping scoop of ice cream!
Dim lights and lower sounds. As you get closer to bedtime, it's a good idea to lessen unnatural light and intrusive sounds. Light and sound keep the mind constantly active. Then, your body tends to feel like it needs to stay awake because of all the activity stimulating the brain.
- If you watch television at night, turn off the overhead light. Use a lamp instead, so your brain isn’t working overtime to process all the brightness.
- Try to watch TV at a lower volume at night than in the daytime. You'd be surprised how easily the brain is impacted by what's happening around you!
Unwind your mind. Relaxation is one of the key elements to a restful night’s sleep. Reserve time before bed to clear your mind. This makes the difference between sound sleeping and ongoing nightmares!
- What makes you relax? Is it fifteen minutes soaking in the tub or working on your hobby? Whatever it is, squeeze it into your end-of-day routine.
Exercise is a fantastic way to unwind your mind. Even though your body is engaged throughout your workout, you'll be tired and overtaken by complete relaxation afterward.
Embrace quiet time. Make an effort to lie in bed before falling asleep. Take a moment or two to listen to pure silence. That's the state you want to be in while you’re asleep.
Quiet moments help release distracting thoughts from your mind.
- This is also the best way to regroup and think about what's important. Usually, you'll find yourself thinking of your family and other loved ones.
You owe it to yourself to have a restful night's sleep. Your mind and body perform much better when you get sufficient rest. Once you commit to this routine, you'll be in a better position to rest well every single night.