Sleep: The Most Important Personal Routine
The Most Important Personal Routine: Sleep is crucial in a person’s cycle. A body needs to rest sufficiently for it to function optimally the next day.
Avoid consuming caffeine and caffeinated foods before going to bed. It is best to avoid eating a heavy meal two to three hours before bedtime. However, if you are hungry and have trouble getting to sleep, you can consume a small amount of sleep-inducing foods such as yogurt or turkey, crackers and cheddar, fruit smoothie, and warm milk. Wait for 45 minutes before hitting the sack. Avoid sleeping with a full stomach because you do not want to exert your digestive system to its normal processing throughout the night.
You want to wind down before retiring and avoid any distractions from your daytime activities. Do a little light reading from magazines or books, but don’t spend your time on your mobile devices or computers. Unless you have a (blue light) filter on your computer screens, you should not surf the web at this hour because this particular light mimics daylight, stimulates your brain, and keeps you awake. Avoid keeping a television in your bedroom as watching tv will also keep you awake. You should not want to be concerned with activities that would cause you to worry and be stressed, such as checking emails and reading the news.
Mattress and Pillow
Pamper yourself with a set of comfortable mattress and pillow that will support your weight and head throughout the night. If your mattress is hard and your back suffers because of it, you may want to add a layer of thick memory foam to it. According to sleep experts, the type of pillow you need depends on how you sleep. If you are a side sleeper, you will need a firm pillow and sleep with one between your knees to better align your spine with your neck and head. If you are a back sleeper, you may benefit from a thinner pillow that is thicker at the lower third to cradle your neck. If you sleep best on your belly for some reason, you should avoid any pillow or use the thinnest of them.
Your bedroom should be inviting to sleep. So, consider designing your bedroom to be conducive to resting with minimal distractions. If you have windows, make sure you can adjust the window shades to keep it dark in the evening and bright in the morning. Don’t bring your work with you in your bedroom. The temperature setting in your bedroom should be cool and kept between 60 and 67 degrees Fahrenheit. If you need an alarm to help wake you up in the morning, you can have an electronic device or timer, but you want to keep out distractions in general. If you have a pet such as a cat or a dog, chances are it may decide to join you in your bed. If you are not comfortable sleeping with pets on your bed, you can set up space in your bedroom for their pet beds.
If you need medical devices and sleep aids such as a CPAP machine and other breathing devices, then, by all means, you need to have them by your bedside. A bright LED-light on a timer that simulates daylight to help you wake up in the morning may be beneficial. Consult your medical practitioner if you have sleep issues that cannot be solved with off-the-shelf sleep aids.
How you tackle the next day depends a lot on how well-rested you are the night before. How much sleep you need depends on your age. The older you are, the less sleep you will need. With the helpful tips above, you should start your day at your best from good quality rest.