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5 Easy Steps to Getting a Good Night's Sleep

 February 27, 2017
Scott in Health
A good night’s sleep can be the difference between peak performance and needing a nap in the middle of the day. It’s the bedrock in which we humans need to operate and can be a major player in anxiety, depression, and a host of other mental illnesses. However, for many a good night’s sleep seems to be impossible. To help you out, we’ve put together five easy steps to ensure a great night’s sleep is not only a possibility but a regular occurrence in your life!

#1—Exercise

Regular exercise will lower your stress levels and relax your body which will make getting to sleep easier. However, you need to exercise well before your bedtime, as your body will still be stimulated up to three hours post-exercise. Get out for a walk or a workout in the morning or at lunchtime, and you will sleep like a baby.

Woman exercising by the sea


#2—Switch off light sources

Some people can have their sleep disturbed by even the smallest slither of light, whereas many aren’t bothered one bit. If you are the former, invest in black-out drapes, cover your digital alarm clocks, and turn the TV off stand-by. If you have a partner who is not a fan of this, you can also invest in an eye mask and enjoy the darkness while snoozing.


#3—Journal your thoughts

When it comes to getting asleep, your thoughts may be getting in the way. Buy a journal, and start to write just before you go to bed. You can either write in a stream of consciousness, or other methods such a list-making, but the important thing is that you are getting out of your own head. Do this until your mind is clear, and then you will start to drift off to sleep with ease.

Woman journaling

#4—Put away the phone

We all think that those Facebook updates at 10pm are important, or it is only going to be one last email, but this behavior also makes you stay up later. Leave the phone in another room, or simply turn it off at night. There are numerous studies that show cell phone use in bed causes a lack of sleep and increased stimulation, which you don’t need if you’re having problems falling asleep. Remember, that last email or text can always wait until the morning.


#5—One hour transition time

As we get older, and our daily stresses pile up, we need to focus on getting enough sleep in order to be healthy and well-rested. To do this, build in an hour or so of sleep transition time into your evening, where you can start to relax, and get into the habit of falling asleep with a schedule. Focus on relaxing activities such as taking a bath or reading a book, and make sure that this hour includes no screen time!

Woman enjoying a relaxing bath

Sleeping well is something that all of us can embrace, no matter our age. When it comes down to it, attempt to sleep in an hour and a half amounts, so for example either 7.5 or 9 hours. This will allow you to complete the circadian rhythm and wake up refreshed. With these helpful tips, and a decent mattress, you will be the first to fall asleep, and wake up refreshed. Believe us, a good night’s sleep is only a few hours away!