We all know that we need it, but how much do we need and what are some tips to achieving a restful night of sleep. Most sleep studies state that the normal adult requires anywhere from 6-8 hours of sleep per night. If you are currently getting less than that try the following tips that will help prepare your body for a restful night of sleep.
- Limit or avoid all caffeine after lunch
- Do not eat anything within 2-3 hours of going to bed (foods that contain sugar will stimulate your brain while you are trying to fall asleep, or a large meal before bed can cause indigestion.)
- Avoid stimulating TV programs or books that increase your adrenaline (I like you enjoy a great murder mystery or a fast paced show, but try to limit those right before bed)
- Limit alcohol intake as it dehydrates your body
- Do breathing exercises where you focus on your breath (try counting on each exhalation – when you get to 5 start back at 1)
- Do stretches and meditate to slow down your brain and ease into a state of relaxation
A good night of sleep not only recharges your body, it gets you prepared to face the next day. We cannot be at our best or optimum health if we are tired and sluggish. Regular sleep helps to reduce our daily stress and anxiety; and keeps our energy levels balanced. So tonight turn off the TV early, do some simple stretches and deep breathing where you are focused on your breath and aim for 6-8 hours of peaceful/restful sleep. Keep this up for the rest of the week and I know you will see a change in your sleep patterns.