Ways to Prepare for a Good Night’s Sleep

Let’s be honest, there’s nothing quite like a good night’s sleep. No matter how much caffeine you drink, or how loud you keep your music, sometimes your body and mind just need sleep. Yet with work and the random stresses of daily life, you might just struggle to get enough sleep and good quality sleep. Now, we can’t get your boss to let you leave a bit earlier in the day, but what we can do is give you advice on your bedtime habits, sleep schedule, and lifestyle choices. If you try your best to incorporate the following tips into your daily life, you may just begin to sleep better. With better sleep, you’ll be able to concentrate and focus more easily.

Tip #1-Your amazing internal clock

No matter how much or when you manage to sleep, try your absolute best to go to sleep and to wake up at around the same time. You see, all of us have an internal clock. Our internal clocks are actually part of our circadian rhythm, which are numerous physical and mental changes in our body that roughly follow a 24-hour cycle, mainly responding to light and dark. If you stick to a certain sleep schedule, your internal clock is able to adjust, allowing you to fully complete your sleep cycle on a regular basis. Believe it or not, if you allow your body the right amount of sleep and if you keep at it for a long enough time, you should be able to wake up naturally, without an annoying alarm clock!

Tip #3-Sleeping in is a no-no

This may just be our most annoying tip as of yet, but no matter how painful this sounds, just don’t sleep in. We know, we know, sleeping in is one of the best things about Saturday. But no matter how good it feels, sleeping in can actually make you feel groggy and jet lagged. If you stay out late on Friday, it’s much better to get up, head to the gym, and then take a short nap in the afternoon.

“No matter how good sleeping in feels, sleeping in can actually make you feel groggy and jet lagged. “

Tip #2-Nap smarter!

No matter what you think, napping is not for babies and wussies. Napping is actually very healthy, and many doctors suggest you make it part of your daily routine. However, due to the length of a natural sleep cycle, you must make sure you time your nap carefully. If it’s too short, it will be worthless, if it’s too long, you may wake up feeling terrible or you may not be able to fall asleep that night. Most studies show that an ideal nap is roughly 20 minutes (not including the time it took you to fall asleep) but no more than 30.

“Most studies show that an ideal nap is roughly 20 minutes (not including the time it took you to fall asleep) but no more than 30.”

Tip #4-May the light be with you!

Nowadays, most of us spend a good deal of time, actually too much time, in front of a screen. Whether it’s your laptop, TV, or mobile, the screen emits light. First of all, this light is different from natural light, and our bodies know it. So our eyes have to strain to look at computers, and this can lead to headaches or difficulty concentrating during the day. Yet at night, when you’re watching your favourite TV show, the light may confuse your brain, making it think that it’s day time. Your brain then will tell your body to stay awake, making it hard for you to fall asleep right away.

Tip #1-Your amazing internal clock

No matter how much or when you manage to sleep, try your absolute best to go to sleep and to wake up at around the same time. You see, all of us have an internal clock. Our internal clocks are actually part of our circadian rhythm, which are numerous physical and mental changes in our body that roughly follow a 24-hour cycle, mainly responding to light and dark. If you stick to a certain sleep schedule, your internal clock is able to adjust, allowing you to fully complete your sleep cycle on a regular basis. Believe it or not, if you allow your body the right amount of sleep and if you keep at it for a long enough time, you should be able to wake up naturally, without an annoying alarm clock!

Tip #2-Nap smarter!

No matter what you think, napping is not for babies and wussies. Napping is actually very healthy, and many doctors suggest you make it part of your daily routine. However, due to the length of a natural sleep cycle, you must make sure you time your nap carefully. If it’s too short, it will be worthless, if it’s too long, you may wake up feeling terrible or you may not be able to fall asleep that night. Most studies show that an ideal nap is roughly 20 minutes (not including the time it took you to fall asleep) but no more than 30.

“Most studies show that an ideal nap is roughly 20 minutes (not including the time it took you to fall asleep) but no more than 30.”

Tip #3-Sleeping in is a no-no

This may just be our most annoying tip as of yet, but no matter how painful this sounds, just don’t sleep in. We know, we know, sleeping in is one of the best things about Saturday. But no matter how good it feels, sleeping in can actually make you feel groggy and jet lagged. If you stay out late on Friday, it’s much better to get up, head to the gym, and then take a short nap in the afternoon.

“No matter how good sleeping in feels, sleeping in can actually make you feel groggy and jet lagged. “

Tip #4-May the light be with you!

Nowadays, most of us spend a good deal of time, actually too much time, in front of a screen. Whether it’s your laptop, TV, or mobile, the screen emits light. First of all, this light is different from natural light, and our bodies know it. So our eyes have to strain to look at computers, and this can lead to headaches or difficulty concentrating during the day. Yet at night, when you’re watching your favourite TV show, the light may confuse your brain, making it think that it’s day time. Your brain then will tell your body to stay awake, making it hard for you to fall asleep right away.

Tip #5-Caffeine in the morning, but no caffeine in the evening or at night

There’s nothing like a hot cup of coffee in the morning, and even a little pick-me-up after lunch. But no matter how tempting it is, try to avoid drinking caffeine in the evening or at night. Now, when you stop drinking caffeine depends on your metabolism and age, but we’d suggest stopping at 5 pm or even earlier if possible. Basically, when you leave work, drop the caffeine and just try to make it the rest of the day on your body’s natural energy.