If there’s one thing that everyone wishes they could have more of, it’s sleep. But not just any kind of sleep – it’s that deep, refreshing variety, the kind of sleep where you wake up feeling like you could take on the world (even without having a coffee!) However, if you’re like countless other Canadians, a good night’s sleep can be hard to come by. You might even be sleeping for more than the recommended seven hours and still wake up tired on a daily basis. The reality is that, for a lucky few, sleeping is easy. For the rest of us, achieving sensational sleep can take a surprising amount of work. If you want to start getting a better night’s sleep, consider our four tips below!

1. Find out how much sleep YOU need

The answer to how much you should sleep is similar to how much you should eat. There is rarely a definitive answer, and suggestions are the closest thing you’ll find to a personal equation. While seven hours may be the standard for adults, many people need 8 or 9 hours of sleep to feel well-rested. One way to figure out how much sleep you need is to record a few “natural sleeps”. This basically means going to bed when you’re tired and waking up when your body tells you to, as opposed to getting up and hitting snooze on the alarm. Record the time when you go to bed and when you get up, and then simply add up the hours for a rough estimate of how long you were out (keep in mind that it takes about 7 minutes to fall asleep).

2. Turn off the phone                                   

Although you might not get square eyes from staring at a screen all-day, you could be forfeiting some valuable ZZZs. Studies have shown that exposure to light during bedtime hours interferes with the body’s production of melatonin, a hormone that helps us relax. Next time you’re heading off to bed try putting the laptop, phone and tablet away – it’s a sure-fire way to get you sleeping faster and for longer.

3. Exercise!

In the same way that our sleeping patterns affect how well we perform during the day, our daily routines affect how we sleep. If you’re spending all day at a desk, chances are your body has loads of energy that it’s ready to use. Going to bed without having used any of it can cause restlessness the next day and increases your inability to fall asleep. If you don’t already, make sure to get in some exercise daily – the health benefits are practically limitless.

4. Ask your doctor

If you are experiencing excessive sleepiness daily and can never seem to feel rested, you should speak to your doctor. While most times the culprit for tiredness comes from how you sleep or for how long, medical conditions such as sleep apnea or insomnia can require special care or medication. Sometimes getting in enough sleep hours during a work week just isn’t an option (everyone has a crazy week now and then). Make sure to capitalize on the sleep you do get by avoiding gadgets before bed, and getting in exercise whenever possible. Taking an extra long snooze on the weekend can help to pay off your “sleep debt” – and who doesn’t enjoy a day in bed?

Source Url: http://gobelmont.ca/how-to-get-a-better-nights-sleep/