How to Prepare for a Good Night's Sleep

For many people, a good night's sleep doesn't come easy. Unfortunately, this also means, not so good days. With all of the stress we experience on a day-to-day basis, the quality of our sleep is extremely important.

If you find it hard to unwind at the end of the day, the following suggestions are intended for you.

Sleep Schedule

Set a schedule for yourself and stick with it. Our bodies and minds function better when they are in a healthy sleep routine. It's easier to get into sleep mode when we are used to going to bed at a certain time each night. Set a schedule that enables you to get at least six hours of sleep.

Make Your Bed Every Day

What does making your bed have to do with getting a good night's sleep? Actually, it can have a lot to do with it. Think about it, when your pillows are fluffed up, and the blankets are spread nicely over the mattress, the bed looks more inviting and you feel more comfortable when you're in it. If the blankets are wadded up and the pillows are on the floor, the bed doesn't look so appealing. The bed doesn't have to be made perfectly, but just making it look nice will help.

Five Minutes to Unwind

Try sitting quietly, without talking, reading, watching TV, listening to music, or doing anything for five minutes before you go to sleep. This creates a buffer between falling asleep, and all of the stimulus our brains receive throughout the day. If you are watching TV or doing any of the other things mentioned here immediately before falling asleep, it's harder to calm our minds and relax. There's nothing wrong with doing these things before bed, just take five minutes before you shut the lights off to let your mind cool down.

Create Your Own Ritual to Prepare for Sleep

Try doing a small ritual, to prepare you for a good nights sleep. Maybe you could sit comfortably in bed while sipping a relaxing cup of tea, such as chamomile, and burning a candle with a soothing scent, like lavender. Just let yourself relax and sink into the soft pillows and warm blankets.

Full body tension release

Tighten your muscles, starting with the feet, then the legs, and working your way up through the body. Tighten each set of muscles, hold for five seconds, then release. Keep doing this until you have done so with the entire body. This helps release the tension that we accumulate in our bodies during the day. You'll feel more like sleeping, and you'll sleep better.

Note: These tips are intended to help you unwind and prepare for a good nights sleep, they are not meant to be solutions for more serious sleep disorders. If you suspect that the sleep disturbances you experience are due to a serious condition, you should consult your physician.