How to Stick to a Good Sleep Schedule

It is easy to miss sleep. Our lives can be filled with so many things, work and recreation-related, that sleep seems to be an unnecessary bother. But it is very necessary. Without proper sleep, the brain and body do not function properly. Concentration is impaired, focus is easily broken and research has even suggested that poor sleep affects your metabolism making it easier to gain weight. One neurologist has even gone so far as to say that extreme sleep deprivation, with its characteristic lack of coordination, slow reflex time and speech problems is similar to being drunk. That being said, it is obvious that sleep is a necessary part of a healthy lifestyle. Getting enough sleep can be a rather easy thing to do. Your body wants and requires sleep. Some simple lifestyle changes may be needed to allow your body to do what does naturally. The main ingredient required is discipline.

Eat Properly

This does not mean that you must eat particular foods, but rather it may be best to avoid certain ones. According to the NIH, caffeine and nicotine, both stimulants, should be avoided several hours before going to be bed. Alcohol should be avoided as well, since this may cause you to wake up in the middle of the night. Eating a heavy meal before bed time makes it difficult to sleep as well. Eating at least three, well-balanced meals a day, may also help since may make you are less likely to overeat. Overeating can lead to weight gain, which may lead to other sleep problems like sleep apnea. If you find that you do have trouble with sleeping even after adjusting your diet you may want to start eating certain foods. Tryptophan is substance in food that helps to induce sleep. Warm milk contains it. But it can also be found in honey, bananas, and poultry, among other foods, according to writers at WebMD.

Prepare for Sleep

Make sleep enjoyable. This may mean that you have to unload the worries and burdens of the day in one form or another. There is on old saying that you should not go to bed angry. This advice is often given to married couples but it can also apply to individuals as well. If there is something troubling you, constantly worrying about it may impair sleep. Unburdening yourself from that trouble through journal writing, talking with a friend or a counselor or even through meditation can help make a good, consistent night sleep more attainable.

Set a Bedtime and Stick to It

Early bedtimes don't just benefit children. Getting to bed at a decent time is very important when it comes to consistently getting a good night's rest. Make it a point to bed at the same time each night, no matter what, as suggested by the NIH. Do this for a few weeks and your body will hopefully start to do this on its own.

Regardless of the bedtime that you set, make certain that it is prior to midnight. This is for at least two reasons, one there was a study in Gifu, Japan indicating that men who went to bed after midnight had an increase in the hardening of their arteries. Also, and this is from personal experience, you tend to feel less tired after having had more nighttime sleep. Technically, anytime after midnight is actually morning and having slept for an additional few hours is a good thing. As mentioned by the NIH, the average adult needs about 7-8 hours a night.

Inspite of all the evidence for it, getting a consistently good night sleep may be a challenge. Sticking to the same bedtime may mean that you have to significantly rearrange your schedule when it comes to other activities. You may have to get your children to bed sooner, or have your partner put them to bed. It is important to know that you may find yourself staying awake for a few nights, since your body is used to going to bed later. But continue getting to bed at an earlier time and your body will hopefully adjust to the change. Keeping with this schedule will allow you to get more sleep. This in turn will create marked improvements in your general well-being, mental health, alertness, concentration and metabolism. As yoga instructor Rodney Yee, has said, rest is just as important as activity. We should value resting as much as we value doing. It makes for a healthier, happier life.