Nighttime is naturally designed for sleep.
Well except for toddlers and young adults who might choose the night for feeding and partying. Also because of the amount of sleep they require, they need to sleep both at night and during the day.
Babies and toddlers need between 14 to 17 hours of sleep and teenagers need 9 – 11 hours, so you see why they don’t limit their sleeping to only night time. In fact they get most of their sleep during the day and might stay active during the night. Adults in the working population need seven to nine hours and most of them will struggle to get this amount of sleep at night.
Real adults know that they have to get their beauty sleep and avoid sleep deprivation to stay alert and productive.
So how can you sleep better at night, overcome insomnia and wake up feeling rested and refreshed.
Five rules to help you sleep better at night.
Rule 1: Have a bedtime curfew and try to stick to it. As simple as this rule is 80% of adults will flout it.
Rule 2: Don’t disrespect your bed and bedroom. Avoid taking work/work papers into the bedroom; ensure that your bedroom is a device free zone.
Rule 3: Keep stimulation to a minimum as your countdown to your bedtime. A 40-30 minutes countdown before you go to bed, stimulations to avoid includes caffeine, social media and heated conversations.
Rule 4: Keep it dark and cool, the ideal temperature for your bedroom is between 15 and 23oC. Try different temperatures and find the one that helps you sleep fastest and stick to it.
Rule 5: Be mindful of your sleep position, how you position your body to sleep is as important as the temperature of your room. Research has show that sleeping on your right side is the best position for high quality sleep.
Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.
Using the techniques above can help you fall asleep quickly, while sleeping much better and having more energy the next day.
Download the Principles of good night sleep guide here.