One of the best ways to be more alert during the day and to feel more rested in general is to get more sleep. This simple activity will great aid in helping your memory. The more we are able to sleep, the better we tend to feel. But one of the most frequently asked questions about sleep is “how much is enough sleep?” The actual amount of sleep that an individual needs varies. Usually the median is somewhere around eight hours, but some of us need more and some of us can function on much less.
There are no rules about how much sleep we each need, but we must listen to our bodies. Society tends to dictate that we sleep once every 24 hours. This occurs for most of us during the nighttime hours. If your sleep is short, that”s okay — and if you”re the type of person who just doesn”t feel rested without at least 10 hours, that”s okay too.
There are some tricks to getting the most sleep and the best sleep possible. If you follow some of these guidelines, you should feel your body start to get into a rhythm that will make you feel better every time you wake up.
Consistently go to bed at the same time every night. Also make an attempt to get up at the same time too. Even though it is tempting to sleep in on Saturday, try to stick to your sleep schedule even on weekends. Don’t wake up more than 2 to 3 hours later than you do during the week.
Remember to exercise. Exercising helps the body stay in shape but it is also a way to use up some of the energy your body has stored for the day. If you are inactive all day long, you may have a hard time falling asleep because you have been in a resting state for most of the day already. Try not to exercise right before bed, though, as it can raise your body temperature and wake you up.
Forget the coffee. Don’t drink anything caffeinated before going to bed. Caffeine and other stimulants will make you restless and prevent you from getting the sleep you need. Nicotine is also a stimulant, so quitting smoking may help you sleep better. Drinking alcohol in the evening might make you fall asleep faster, but studies indicate that alcohol causes a person to be restless and wake up during the night.
Relax your mind. Avoid violent, scary, or action movies or television shows right before bed — anything that might set your mind and heart racing. Reading books with involved or active plots may also keep you from falling or staying asleep. You can”t sleep when there”s conflict or tense feelings.
Unwind by keeping the lights low. Staying away from bright lights (including computer screens) as well as meditating or listening to soothing music, can help your body relax.
Don”t nap longer than 30 minutes. Naps of more than 30 minutes during the day may keep you from falling asleep later.
Create the right sleeping environment. Studies show that people sleep best in a dark room that is around 65 degrees. Block out light with heavy curtains and make sure that you feel comfortable in your pajamas. Don”t wear anything itchy, too hot or too cold.
Finally, when it”s time to go to sleep, make the most of it. You only have so many hours in the night, so do what you can to block out the world around you and enjoy an undisturbed rest.