Career Advice - A Community Blog

Erik Larson writes about the job market, resume improvement, and career advice

Simple Steps to Getting a Good Night's Sleep

Written by Erik Larson, Community Blogger | Feb 25, 2018 4:42 PM

People spend one-third of their lives sleeping. With this in mind, it is impossible to say that sleep isn't an important part of your life. Getting most out of sleep can benefit you in many ways. Not only will you have more energy throughout the day, but you'll need less time for rest. With the right approach and a few simple steps that we've prepared, you'll notice significant changes in your everyday life.

Food & Drinks

Eating habits can have a tremendous impact on your sleep, especially if you're lying down hungry or stuffed. It is suggested to avoid big meals a few hours before bedtime. If you're either stuffed and hungry, this will raise your discomfort and have a negative impact your relaxation. You should avoid alcohol before sleep as well. It may sound harmless to take a glass of wine every night before bed to have a better sleep, but if you get used to it you're in trouble. Nicotine and caffeine also greatly affect quality of sleep, so be sure to cut down on both, especially before going to bed.

Exercise Regularly

It is scientifically proven and widely acknowledged that regular exercise has a major impact on your mental state. It reduces the levels of stress and improves brain functionality. Sleeping issues are commonly fought by exercising. This goes as well for the sleep apnea, a state of shallow breathing during the sleep. The main factor why physical activity positively affects sleeping habits is because it increases the time spent in the deep state of sleep. This is the time when body is fully relaxed and recharges its energy the most. Deep sleep also helps to boost immune function and controls the levels of stress and anxiety.

Exercise will also help you fall asleep with ease by simply making your body more tired. As the night comes and bedtime arrives, your body will demand more rest because of the physical engagement. But, have in mind not to exercise right before bed. It will be hard to relax with a tense body. It is suggested to avoid workout 3 hours prior to sleep.

Make Yourself Comfortable

Making yourself comfortable is the main thing you want to accomplish before falling asleep. Uncomfortable sleeping can cause serious physical issues. A bad surface is one of the most common culprits when it comes to sleeping problems. If you have any back issues, it is suggested for you to use a hard mattress. However, if you don't suffer from any back conditions, you should search for a mattress that will suit your desires. Don't hesitate spending as much as needed for a mattress that will make comfortable. You can always find some cheaper options, such as grabbing the opportunity that Macy's mattress sale offers. Water beds are suggested to be avoided, as they are mostly meant for recreational purposes.

Guided Meditation

Guided hypnosis sessions can be easily found on internet. These sessions are proven to help people fall asleep. If you haven't tried it yet because it sounds ridiculous, don't hesitate to give it a try. There's also a variety of guided meditation techniques that improve different mental states.

Organize a Sleeping Schedule

Eight hours is the optimal amount for an individual to get enough rest for the upcoming day. This means that you're required to schedule the same time for sleep every night. It will help you wake up with ease, since your mind will already prepare itself for the awakening process. Another great way to help your brain realize that the resting process is important is by writing down your morning obligations. However, this doesn't mean that you should come up with them before hitting the hay, since they can cause you to get in an anxious state that may not allow you to fall asleep.

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