How to Get a Good Night's Rest

Good sleep is essential for good health, so here's what I compiled regarding a good night's rest.

How much sleep is enough?

We all hear different answers to this question. The answer depends on who you are. According to MedicineNet.com, sleep requirements are different between people and change throughout your life's cycle. It says that most adults need 7 to 8 hours of sleep daily, while newborns can need as much as 16 to 18 hours daily.

Listen to relaxing music

For example, Enya. The Irish singer has sold millions with her airy, soothing brand of music. Or listen to soft classical compositions.

Sleep in total darkness

According to Mercola.com, even a little light in the room can "disrupt your circadian rhythm and your pineal gland's production of melatonin and seratonin." That means keeping the bathroom light off at night if possible. Try not drinking anything right before bed in order to eliminate the urge to urinate.

Relax right before bed- no eating

Don't do any work or anything that requires much energy or focus. Avoid anything that might get your mind worked up and thinking. Keep your bedroom envrironment quiet and welcoming. Just relax and you'll be able to fall asleep much more easily. Food will increase your blood sugar and distrupt your sleep.

Set your bedtime

Keep a schedule because it'll help you give yourself enough time to sleep. For example, say, "I'll be in bed by 11 PM every night," rather than say, "I'll go to bed when I'm tired" or "soon." Really try to stick to your schedule unless exceptional events arise. It doesn't have to be exact, but try not to sway too far.

Don't rely on alarms

If you're really getting enough sleep, you shouldn't need alarm clocks. You should be having a regular sleep cycle, going to sleep and waking up at around the same times every day. Alarms should only be used for exceptions.

Sleep early

Something Mercola.com brought up, which I never knew, was that our bodies do most of their "recharging" during 11 PM and 1 AM. Your gallbladder gets rid of toxins during this time, so not sleeping at this time is destructive to your health.

Minimize potential sleep-disrupters

This goes especially for older people because the older you are, the more easily you get awakened. You might want to tell people you live with to not wake you up or to be quiet until a certain time.

Minimize caffeine intake

This is probably obvious. Caffeine, as well as nicotine, are stimulants.

Minimize napping during the day

Long naps can throw off your sleeping schedule.