8 Tips to Sleep Better and Feel More Rested

Getting a good night's rest is important to our daily productivity and health. The amount of sleep we enjoy each night impacts our ability to perform in our jobs, our tenderness with those we love and our tolerance levels for others. Further, not getting enough sleep impacts our body's ability to fight off various illnesses.

In this article, I will describe 8 things you can do immediately to begin getting the sleep you need each night. Follow these tips to enjoy a good night's rest.

Tip #1: Avoid Smoking Before Going To Bed

If you do not currently smoke, you can skip this tip. Otherwise, understand that the nicotine within cigarettes contains a chemical that actually stimulates your body in the same manner as caffeine. Though smoking can feel relaxing, the impact of the nicotine within your body is actually having the opposite effect. If you currently smoke, try to limit your smoking during the day time hours.

Tip #2: Avoid Caffeine

Caffeine is a stimulant. It keeps you awake. If you have a long list of tasks you must complete, caffeine can be an asset in getting those tasks done. However, caffeine can stay in your body for several hours. Even if you have a cup of coffee in the early afternoon, you may still find yourself lying in bed, staring up at the ceiling. Try to remove caffeine from your diet. If you must have a cup of coffee, try to restrict your consumption to the morning hours.

Tip #3: Exercise Each Day

Many people report feeling energized after working out. While this is true, exercising can actually help your body to relax. Try to work out during the morning or the afternoon hours each day. If your workout routine is particularly intense, working out in the late evening can prevent you from getting a good night's sleep. Otherwise, a daily workout schedule will help your body relax at night.

Tip #4: Restrict Your Naps

Most people love to take naps. They feel energized after a long nap. But, naps can severely impact your body's ability to regulate its sleep schedule. If you must take a nap, try to restrict your nap time to only 20 minutes. By doing this, your body can regain some momentum during the day, but your brain will not enter a "deep sleep" mode. This will prevent interrupting your body and brain's natural sleep tendencies.

Tip #5: Restrict Bed Use To Its Intended Functions

This tip may seem silly, but consider using your bed only for sleeping and sexual relations. When you lay in bed watching TV, reading books, eating meals, etc., you train your mind to associate your bed with activities other than sleep. This has a bigger impact than you may expect. Use your bed for what it was intended.

Tip #6: Avoid Late Night Alcohol

Though you may feel drowsy or sleepy after a glass of wine or a few beers, alcohol often has the opposite effect on your body and brain. Studies have shown that if you consume alcohol before going to bed, you are more likely to wake during the night. Interrupting your natural sleep patterns in this manner prevents your getting a good night's sleep.

Tip #7: Maintain A Proper Diet

All of us have overeaten - usually during the holiday season - at one time. We have experienced the drowsiness that follows consuming a giant meal of heavy foods. Though you may think this drowsiness means that heavy foods allow your body and brain to sleep well, the opposite is true. Heavy foods, especially those with a high content of saturated fats, lead to an uneasy sleep.

Try to eat natural foods. Vegetables, fruit and fish are great foods that can help you sleep well at night. Drink at least 8 glasses of water each day to help your digestive system metabolize the food. Treating your body with the right foods can help you get a good night's rest.

Tip #8: Make Sure Your Bedroom Promotes A Sleep Atmosphere

Try to maintain a temperature in your bedroom that works well for you. Also, keep it dark and quiet in your bedroom while you sleep. Computer monitors or blinking laptop lights can be distracting and prevent you from going to sleep.

Getting the right amount of sleep is only half the equation to feeling rested. You must also get the right kind of sleep. Allow your body and brain to enter a "deep sleep" mode each night by following the tips above. You will likely see an improvement in your treatment of those you love, your productivity at work and your tolerance of others.