PostHeaderIcon Steps for Helping You Get a Great Night’s Sleep

How did you sleep last night? If it was great you probably wouldn’t be reading this article, right, and did you know a good night’s sleep is important to good fitness? You may ask though, what is a good night’s sleep. Now my idea of a great night’s sleep is one in which you sleep soundly and wake fully refreshed and full of energy.

 a great night's sleep During a great night’s sleep you usually fall asleep within 10 minutes of your head hitting the pillow and you rarely, if ever, think about your troubles. Another factor in determining if you had a great night’s sleep is if you dream ‘positive’ or ‘fun’ dreams. Now if your night is full of ‘bad’ or ‘stressful’ dreams then you’re most certainly NOT getting a “restful” sleep because you’re tossing and turning all night.

Why is it so important to get quality sleep each and every night? Your body and your mind break down and get worn out from stress during the day. The only time your body and mind rejuvenate themselves is when you’re sleeping. Your body and mind need a regular sleeping pattern to repair and rejuvenate and re-energize yourself. This is all extremely important for staying fit as well.

So how much sleep is considered enough sleep? Generally speaking, people should aim at getting 8 hours of restful sleep each night. Some people though may need more and those who eat a very healthy diet and exercise properly may be able to get away with as little as 6 hours of sleep each night.

Here are some ideas on how you can get a better night’s sleep for yourself and those around you.

1. Write down all that you need to do the next day and keep that paper and pen near your bed in case you think of anything else you need to do. Writing things down gives your brain the idea that it no longer needs to think about those tasks.

2. Don’t watch television (especially the news) before going to bed – and especially don’t fall asleep with the TV or radio on.

3. Your goal should be to fill your mind with inspirational or good thoughts for at least 30 minutes before falling asleep. That way the last thoughts you have before drifting off are uplifting thoughts, as opposed to the stressful thoughts.

4. Make the room you sleep in is as dark as possible. The body is made to sleep when it’s dark out.

5. Make the room as quiet as possible by turning off everything even electric devices.

 a great night's sleep 6. Don’t eat for at least 3 hours before going to bed. Eating before bed causes your body to focus on digesting that food rather than on rejuvenating your body and mind! Not only that, but the body is designed to digest food best while moving – not while lying down.

7. Try going to bed at 10:00 pm and arising at 6:00 am seems to allow the body to rest the deepest, rejuvenate the most, and give the person the most energy throughout the day.

8. Don’t take drugs or vitamins/herbs that are supposed to help you sleep (unless required by your physician). When you use drugs to help you sleep they slow down every system in your body, including those that are responsible for rejuvenating you.

 a great night's sleep 9. Make sure there’s fresh air in the room. Try opening a window a crack. The fresh air that comes in is more oxygenated which will help you sleep and your body to rejuvenate itself.

10. Exercise mildly during the day for at least 60 minutes. You can break this time up if you don’t have 60 minutes at one time. Try 2 – 30 minute sessions, or 3 – 20 minute session, or 6 – 10 minute sessions, just get a full 60 minutes in. Exercise improves your general health and prepares your body for a great night’s sleep.

May you start getting the sleep you need each and every night to stay fit and healthy.

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3 Responses to “Steps for Helping You Get a Great Night’s Sleep”

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