The modern world is, and this is an understatement, quite a hectic place. Balancing your professional personal life, all the while maintaining your social life and getting a solid 7-hour sleep cycle every night might seem like an insurmountable challenge. And oftentimes, it really is.
Now, before you say that all it takes to have quality sleep every night is to just turn in at the right time, you need to realize that our sleep cycles and wake times are influenced by a myriad of connected factors, such as daily stress, nutrition, light, sound, and of course, the quality of your bed.
After all, how do you expect to get up all refreshed in the morning if you slept on what feels like a ton of bricks? Exactly, so let’s take a holistic approach here and help you optimize your sleep cycles for health, positivity, and day-long zeal.
Start By Eliminating Stress As Much As Possible
Stress management is not as easy as it sounds, and most of the time when we think that the negativity around us doesn’t affect our mood, it’s actually tearing us apart. This is why reducing stress as much as possible on a daily basis is a more realistic approach to stress management than trying to eliminate it from your life altogether.
You can start by organizing your professional life. Creating a comprehensive work schedule will go a long way in dealing with the stress associated with the “too much work and no play” problem, and it will help you get your personal life in order as well. And speaking of your personal life, it’s important that regular exercise becomes one of its inseparable parts.
Get Properly Tired Beforehand
Physical exercise has many benefits for the mind, body, and soul, and arguably, it’s one of the best ways to alleviate stress, improve your overall health, and prep yourself for a night of quality sleep. In fact, train hard enough, and you will be sleeping like a log.
The trick here is to A) not overdo it, and B) exercise at the right time. In the case of point A, you risk fatiguing your body too much and failing to recover properly for the challenges ahead. In the case of the latter, you risk pumping up your body with too much energy for it to calm down properly before bedtime. So, make sure you exercise at least several hours before turning in, and that you pace yourself during the workout.
Set The Mood In The Bedroom Just Right
With stress and physical energy taken care of, now is the time to optimize your surroundings for quality sleep. Your bedroom should be a place of peace, tranquility, and unimpeded serenity, which not only means that you should dim the lights and eliminate all unwelcome noises, but that your bed will have a vital role to play here as well.
Keep in mind that not all beds were created equal, and you want yours to offer comfort and functionality. So, consider a spacious double bed with storage that has enough space for you and your partner, and also enough storage space for all of your bedtime essentials to be close at hand. Along with a soft but supportive mattress keeping your spine healthy, you also want to make sure that your head and neck are supported properly by a memory foam pillow.
Leave All Electronics In The Hallway
It should go without saying that if you’re in the habit of scrolling through your social media feeds before bedtime, you’re effectively ruining your sleep cycles and setting yourself up for a stressful day accompanied by an overarching feeling of fatigue. Instead, make sure you switch off all electronics (basically anything with a glaring screen) at least an hour before bedtime and witness your quality of life rise as a result.
Eat Just Right Before Turning In
Last but not least, nutrition can have a profound impact on your sleep cycle, as well as your overall well-being. Before turning in, it’s important that you don’t overindulge, or go to bed hungry. There needs to be a balance here, so make sure you time and size your last meal of the day just right. A good idea is for this meal to be the smallest one, boasting satiating protein and minimal carbs in order to prevent food-induced insomnia, or worse, nightmares.
The key to a better night’s sleep doesn’t lie in a single remedy, but rather it lies in a multitude of deeply connected habits that, as a whole, will help you lead a more positive lifestyle. By following this holistic approach, you can make your sleep cycles healthier and more beneficial than ever before.
Bio: Cooper Klein is a cool dad in touch with his feminine side. He’s currently working from home as a blogger for several online magazines. You can find him on Twitter.