How to get a good night’s rest

We are all aware of how important sleep is to our health and happiness. It is frequently the first thing we give up when leading a busy lifestyle and is something we will later make up for.

Our general health and optimal functioning depend on getting enough sleep, just as they do on a healthy diet and regular exercise. Our bodies go into rest and repair mode while we sleep, including our muscles, brains, immune systems, and emotions.

As a result of the COVID-19 pandemic, which has disrupted our everyday lives and forced us to balance work and family obligations mostly at home, we are currently experiencing historically high levels of stress. On the plus side, it might have been a chance to refocus and set priorities, add more downtime and sleep to a busy day, or in other words, stop putting these things off and realize their value.

How much rest do we really need?

The amount of sleep that we need has been extensively written about. Your age, your genetic makeup, the quality of your sleep, and the quantity all affect the amount. For the majority of adults, 7-9 hours of sleep per night are recommended to maintain both physical and mental health. But it's not just how much we sleep that matters; it's also how well we sleep.

Daily Schedules and Routines

Three things must be a part of your daily routine notwithstanding all that you cram into a day:

The time you awaken or awaken

Time to unwind or wind down; and

 Time to go to bed or sleep

Stick to these times consistently. They control your body clock, which has an impact on both your health and well being. There may be situations where a change in timing is necessary, but those are exceptions, not the rule. Typically, it takes 30 minutes to fall asleep, but many of us struggle to sleep peacefully for 7-9 hours. If you do awaken, you ought to be able to fall asleep once more in less than 20 minutes. That, however, occasionally depends on our daily routine, our stress levels, and our efforts to plan in the time to unwind and rest before bed. If we want to work well the next day, this is essential.

Your body requires rest to:

Maintain your metabolism and immune system (e.g. maintaining body weight)

Rest and/or rebuild your achy muscles.

Boost your mental acuity (rebuild your focus and decision-making ability)

Resolve your feelings; and

lowering the likelihood of mental health problems

Ideas to Help You Sleep Better

Here are some suggestions that could help you sleep better at night, in addition to scheduling regular wake, relax, and sleep times as part of your daily routine to help regulate your body clock:

Your body needs sleep to:

Keep your immune system and metabolism healthy (e.g. maintaining body weight)

Give your sore muscles some rest or repair.

Increasing mental clarity (rebuild your focus and decision-making ability)

Resolve your emotions to prevent mental health issues in the future.

Ideas to Promote Better Sleep

Here are some suggestions that could help you sleep better at night, in addition to scheduling regular wake, relax, and sleep times as part of your daily routine to help regulate your body clock:

Exercise :

Exercise is one of the best methods to improve your sleep, according to science. The optimum time to do this is during the day, not as part of your "relax before bed" routine.

preferred bedtime beverage:

Your preferred bedtime beverage, such as coffee, wine, or cigarettes, is commonly associated with restless nights. While you may first drop off for a few hours, none of these are conducive to a restful night's sleep.

Diet:

Resist the impulse to eat a big meal or sugary snacks right before night. They are ineffective and could mess with your hormones. Simply try to consume a balanced meal throughout the day, including fruits, vegetables, healthy grains, and lean proteins. Your body will receive the vitamins and minerals it needs from a balanced diet, which will assist maintain regular sleep cycles.

Electronics/Blue Light:

As part of your bedtime rituals, refrain from using your phone, laptop, and other electronic devices excessively. According to research, their light emissions may interfere with our capacity to get a good night's rest. Your sleep quality can be improved with some daylight or bright artificial light during the day.

Make your bedroom the refuge you want to retreat to at night. It should be cosy and quiet, with a comfortable bed and your favourite pillow.

Make your bedroom:

You can use a variety of techniques to acquire a restful night's sleep. Finding those that work for you is the key. The only person who truly understands how much restful sleep you require to stay alert and in a positive frame of mind throughout the day is you. Establish healthy routines and make sure that sleeping isn't the part of your day that gets compromised. The circadian rhythm (sleep/wake cycle) of your body depends on it.