How to go to Sleep – 9 Simple Steps on How to Sleep Better
Insomnia is the difficulty in falling asleep or staying asleep. People who suffer from this condition just want to know how to go to sleep effectively and how to sleep better so they can wake up feeling refreshed and energized.
People who don’t how to go to sleep or how to sleep better are making certain mistakes throughout their day that are preventing them from having a good nights sleep.
The reasons that someone can suffer from insomnia are varied and the result of a lack of good quality sleep can affect your life differently. You’ll be tired, you’ll be irritable, and you won’t be able to complete any work to a high standard.
There are many reasons why sleep is important.
Why Is Sleep Important?
Healthy Brain Function
A good nights sleep helps your brain work properly. While you’re sleeping, your brain is preparing for the next day by forming new pathways to help you learn and remember information.
Studies show that a good night’s sleep improves your ability to learn a new skill as well as helping you pay attention, make decisions, and be creative. Long term memories are formed when you’re asleep and new information can be stored more efficiently after a good nights sleep.
If you don’t know how to go to sleep, you may have trouble making decisions, problem solving, controlling your emotions and behavior, and coping with new circumstances. Those who do not get enough sleep are more likely to suffer from depression which can lead to suicide and risk taking behavior.
Children and teens who don’t know how to go to sleep and stay asleep may have problems getting along with others. They may feel more angry and impulsive, suffer from mood swings, feel sad or depressed, or lack the motivation to do anything.
While you’re asleep, your body is busy healing and repairing your heart and blood vessels. Those who don’t know how to go to sleep and get enough sleep are more likely to suffer from heart disease, kidney disease, higher blood pressure, diabetes and even stroke.
There is also an increased risk of being over weight to the point where it is detrimental to your health. During sleep, your body is able to maintain a healthy balance of the hormones that make you feel hungry and full. Those who don’t know how to sleep and get enough sleep are more likely to over eat due to an imbalance in these hormones.
Healthy Growth and Development
Sleeping well supports your bodies growth and development. During deep sleep, the body releases the hormone that promotes normal growth in children and teenagers. This hormone also helps increase muscle mass and helps in the repair of damaged cells.
Performance and Safety
Knowing how to go to sleep and get a good nights sleep will help you function efficiently throughout the day. People who are not getting enough good quality sleep are less productive, taking longer to finish tasks and have a slower reaction time.
This can be detrimental to their work life, and extremely dangerous. Feeling drowsy while driving or operating heavy machinery can be life threatening.
How to go to Sleep and Sleep Better
Therefore, knowing how to go to sleep and getting a good nights worth of sleep is very important in helping you feel better, perform better, and get the most out of your life.
There are certain steps that you can take to help you sleep better. You won’t be surprised that there are many things you can do to help you fall sleep and stay asleep, ranging from mental and spiritual tasks, as well as physical activity.
All of them combined or each point individually will increase the quality of your sleep as well as helping you fall asleep fast.
1. Keep Regular Sleeping Hours
Going to sleep and waking up at around the same time everyday will train your body to perform better and anticipate your sleep. Your body clock will be in tune with your life and you will get the most from your sleeping hours.
2. Sleep in a Comfortable Environment
Make sure you use the correct shape and sized pillows for your sleeping style and your body size. There are a range of pillows made from different materials that you can try to make sure your sleep environment is as comfortable as it can be. Using a total body pillow is beneficial for those who like to sleep in different positions throughout the night. Get comfortable.
3. Keep Your Sleeping Environment Dark and Quiet
This one may seem obvious, but for some, its just not possible. You may live in a busy urban area, there’s construction happening in your area, or your lifestyle means you have to sleep in well lit or daytime hours.
There are sleep masks and ear plugs that will help you get the desired peace and darkness you need to go to sleep and stay asleep. Although this is not a permanent solution, it will help you get through those unforeseen circumstances (or house parties) and make sure you get the sleep that you need.
4. Get a Comfortable Mattress
There are a variety of different mattresses, both in size and feel. If you’re too tall and you take up more room than your bed offers you, this is going to affect the quality of your sleep.
Make sure your bed is big enough for your body and the mattress is hard or soft enough for what you need to go to sleep and stay asleep for as long as you need. Cover your mattress with a mattress protector to protect you from mites, allergens and other bacteria that can be a detriment to the quality of your sleep.
If you’re in a situation where a comfortable bed is not available, make use of air mattresses as opposed to sleeping on the floor or on a bed that is too small for you.
5. Exercise Everyday
You don’t have to do any vigorous exercise. Simply walking or light jogging for up to 90 minutes per day is sufficient to help you go to sleep and sleep better throughout the night. If you don’t have access to an appropriate outdoor space, you can create a home gym that includes a treadmill or elliptical machine to get your cardio workout while at home.
If you don’t have enough time everyday, use an in motion elliptical machine while at your desk or in your office.
6. Reduce Your Caffeine Intake
As someone who is looking for better ways to fall asleep and get a better nights sleep, reducing caffeine intake can be a great way to do that.
7. Have a Plan for the Next Day
You can’t foresee what will happen tomorrow, but you can have an action plan on the main things you would like to accomplish and how you want to go about doing that.
Keeping a journal or notebook and making regular entries and notes is a great way to deal with problems that occurred during the day, instead of laying in bed and worrying about them. Write down events that stuck in your mind and how they affected you.
You can write down what it was that caused you any distress and how you can deal with it better next time it occurs. This removes any anxiety that you may feel.
8. Do Your Best
This one may seem a bit vague, but bare with us.
Doing your best means that in every action you take, everything you do and say, do your best. Live your day with no regrets that you could have done better, and push yourself as far as you can without any doubts.
This way, when you’re laying in bed there are no nagging doubts that you could have done something better and questioning why you didn’t try harder.
This will prevent you anticipating the next day so you can try harder because you know you did your best already.
9. Sleep Less
An adult between the ages of 18-64 only needs between 7 to 9 hours of sleep a night. If you’re sleep more than that, you will find it difficult to fall asleep. Regulate your sleeping and only sleep as much as your body needs.
Oversleeping can make you more fatigued and cause a hormonal imbalance in your body.