Achieving That Perfect 8 Hours: 6 Steps to Having a Better Sleep

Introduction

A good night's sleep is crucial for our health and well-being, but getting the recommended eight hours can be challenging. Nearly one-third of American adults don't get enough sleep regularly, which can lead to various health problems.

If you struggle with insomnia or can't seem to get the right amount of shut-eye, don't worry—we're here to help. Below are six steps to help you achieve better sleep and feel more rested in the morning.

Prioritise Sleep: How to Overcome Work Stress and Family Responsibilities

To get the perfect 8 hours, it's essential first to recognise that sleep is a priority. Work stress and family responsibilities can take precedence over oversleeping for many people. This leaves little time for the individual to focus on their own needs.

However, finding essentials for yourself and making sleep a priority is important. This may mean setting boundaries with coworkers or family members. It may also mean saying "no" more often. It's not always easy, but by putting your health first, you're ensuring you can take on whatever life throws your way.

Cut Down on Stimulants: What to Avoid to Get Great Sleep

To get deep, restful sleep, avoiding anything that might keep you awake is essential. This includes caffeine, alcohol and nicotine.

Caffeine is one of the most common stimulants in everything from coffee to energy drinks to chocolate. It's a sneaky little substance that can keep you awake long after you've consumed it. Alcohol is a depressant but can also interfere with your sleep cycle. Nicotine is another stimulant that can keep you up at night.

Bedtime Rituals: Creating a Stress-Free Environment

One of the best ways to ensure a good night's sleep is to create a stress-free environment. This means establishing some bedtime rituals that you can stick to every night.

For example, make your bedroom a screen-free zone. This will help your brain wind down and prepare for sleep. Avoid watching television, browsing the Internet or working on your laptop in bed. And keep your bedroom cool and dark for the best sleeping environment.

Another great way to relax before bed is through aromatherapy. Try using calming essential oils like lavender or chamomile in an aromatherapy diffuser placed near your bed. These scents will help you relax and drift off to sleep.

Adjust Your Environment: Setting the Right Temperature, Lighting and Noise Level

Achieving better sleep also involves ensuring your environment is conducive to a peaceful rest. Your bedroom should be kept at a comfortable temperature, have plenty of air circulation, and be dark when it's time to sleep. Ideally, it should also be quiet and relaxed.

Noise levels can be controlled through noise-reduction materials like blackout curtains and acoustic wall foam. Keeping an eye on the thermostat is essential, too—depending on what you’re more sensitive to, try to keep the temperature cool but not too cold, warm but not too hot.

Lighting should also be kept to a minimum, such as covering up electronic devices that give off light or installing dimmers for bedside lamps. Twilight mode phone settings can help with this too.

By adjusting your environment in this way and sticking with it, you’ll soon find yourself sleeping soundly through the night.

Exercise Regularly: Promoting Healthy Habits for Better Sleep

Regular physical exercise is essential for a good night's sleep. Exercise can help relax and soothe the body, increasing energy levels during the day and helping reduce stress at night.

For some, exercising too close to bedtime can stimulate and keep you awake, but if done earlier in the day, it can help bring about more restful sleep. The most beneficial exercises are moderate-intensity activities such as walking, yoga and lightweight training. However, it's essential to listen to your own body. If intense exercise makes you too tired before bedtime or wakes you up in the middle of the night, you might cut back and try something less severe.

By incorporating physical activity into your daily routine, you’ll be able to optimise your physical and mental health. This can improve sleep quality and refresh you for the next day!

Health Benefits of Quality Sleep

Sleeping for eight hours may feel like a luxury, but it's so beneficial for your mental and physical health that you should strive to make it a priority. Not only can get the recommended amount of sleep help to prevent illnesses, but it can also boost your immune system, help you lose weight, improve your mood, and sharpen your focus.

Quality sleep is especially essential if you want to exercise regularly. During sleep, hormones are released that help repairs any damage caused by exercise, so if you're not getting enough rest, it's going to be harder to get back into your routine the next day. Plus, who wants to work out when they're feeling sluggish?

Making sure you get the right amount of sleep regularly will do wonders for your overall well-being. So if you want to improve your physical and mental health, start by ensuring you're catching that Zzzs!

Conclusion

The best way to ensure you get a good night's sleep is to create an environment conducive to sleep. Follow these six steps to create an ideal sleep environment and get the best rest of your life!