{"id":28421,"date":"2024-01-28T07:00:00","date_gmt":"2024-01-28T12:00:00","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/10-ways-better-night-sleep"},"modified":"2024-04-09T09:10:40","modified_gmt":"2024-04-09T13:10:40","slug":"10-ways-better-night-sleep","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/better-sleep-es\/10-ways-better-night-sleep","title":{"rendered":"10 Simple Ways to Get a Better Night\u2019s Sleep"},"content":{"rendered":"

Sleep mistakes worth correcting with these smart sleep tips \u2013 tonight!<\/h2>\n

\"10Do you often find yourself yawning your way through the day? According to the Centers for Disease Control and Prevention, roughly 30% of us sleep fewer than 6 hours a night. For the record, sleep experts say we should aim for somewhere between 7 and 9 hours.<\/p>\n

Some people choose to shorten their snooze time \u2013 silly them \u2013 but most of us simply struggle with how to improve the situation. For you, getting better sleep might be as simple as establishing a regular bedtime routine. But some light yoga or putting your electronics to bed an hour before you plan to sleep might be the key.<\/p>\n

Shortchanging ourselves on sleep can have big-time negative effects on health. Weight-gain, a stressed immune system, inability to focus and reduced memory are just a few of the short-term effects. Long term health effects from sleep deprivation include high blood pressure, heart disease and diabetes \u2013 to name just a few.<\/p>\n

If you\u2019re one of the estimated 40.6 million adult Americans who would benefit with a few more hours in bed each night, it\u2019s time to make sleep a priority. Check out our list of sleep savers and start sleeping better tonight.<\/p>\n

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  1. Practice yoga in the evening. <\/strong>If you\u2019re a yoga aficionado, you already know the amazing health benefits yoga offers. Doing yoga later in the day eases pent up muscle stress and initiates the relaxation needed for sleep \u2013 long before you get to bed. If yoga\u2019s new to you, start slow and don\u2019t overstretch. This\u00a0yoga tutorial<\/a>\u00a0will help you with poses that are believed to be best for preparing for rest and relaxation.<\/li>\n
  2. Drink warm milk. <\/strong>What if a better night\u2019s sleep was a close as a bedtime snack? Sleep experts have long believed diet directly impacts sleep quality and quantity. Our mothers have always known this. Whether its glass of warm milk or a cup of chamomile tea or even a nibble of dark chocolate, food can be powerful medicine. Enjoy your\u00a0bedtime snack<\/a>.<\/li>\n
  3. Cool & darken your room. <\/strong>When it comes to sleep, light is to your brain as temperature is to your body. Too hot and you\u2019ll be tossing and turning in an effort to cool down. Too cold and you\u2019ll be shivering and hunting for another blanket in the middle of the night. Set your thermostat for 65-69F or crack open your window if your bedroom is naturally warm. A\u00a0temperature-controlled-mattress<\/a>\u00a0is another great option.<\/li>\n
  4. Set a bedtime and stick to it. <\/strong>We\u2019re creatures of habit and a consistent sleep routine<\/a>\u00a0is the easiest way to get the restorative sleep we need every night. Set a doable bedtime and stick to it. Anticipating that moment you\u2019ll lie your head down on your pillow and close your eyes will set off a complicated set of triggers in your brain \u2013 all aimed at shutting things down so you can rest.<\/li>\n
  5. \"10Put your electronics to bed early.<\/strong> Light plays an important role in our ability to sleep and wake at expected times. Electronics emit a cool, bright light that\u2019s similar to sunrise \u2013 not the deep, warm colors of sunset. While cool light helps us see our screens better, it also sends a wake-up call to our brains. Stop sending mixed signals to your brain by\u00a0powering down electronics<\/a> an hour before bed.<\/li>\n
  6. Read a book. <\/strong>Now that you\u2019ve put electronics to bed and the TV\u2019s off limits, we recommend a good old-fashioned book. Snuggle up in your favorite chair or crawl into bed and dive in \u2013 best sleep medicine in the world.<\/li>\n
  7. Hydrate earlier in the day. <\/strong>If you\u2019ve ever taken a prescription to help you sleep, you either slept like a dream or felt it delivered nothing more than a slew of uncomfortable side effects. If you want to stay on the drug-free side of healthy sleep, start with a big glass of water \u2013 before your first coffee in the morning. Early hydration and a protein-rich breakfast jump-starts your metabolism, which will help you make healthier choices for the rest of the day. Click over to our sleep right cheat sheet:\u00a017 ultimate sleep hacks<\/a>.<\/li>\n
  8. Cut out the caffeine earlier in the day. <\/strong>If you\u2019re a coffee person, giving up your morning cup-a-joe may be too high a price for better sleep. While no one can tell you exactly how much coffee is safe, research is helping us understand what constitutes sensible consumption. This post will help you sort out the\u00a0coffee conundrum<\/a>.<\/li>\n
  9. Meditate during the day. <\/strong>If you\u2019re stressed, your sleep suffers and suffering from sleep deprivation can lead to increased stress \u2013 talk about a vicious cycle. So how do you slow down, de-stress and sleep better? There\u2019s no one answer that will work for everyone but a few tweaks to your sleep schedule may help you slow your pace and catch a better night\u2019s sleep. These tips will help you\u00a0reduce stress and sleep better<\/a>.<\/li>\n
  10. Create a sleep spa. <\/strong>Sleep spas are the newest thing with the spa-goer set. It might be a fad but what if you could create a sleep spa in your own bedroom? We\u2019re betting you\u2019ll wake up bent on maintaining your status as a newly anointed sleep ambassador. Thankfully creating a sleep spa at home isn\u2019t difficult \u2013 as long as you\u2019re focused on the goal. Learn how to create your own\u00a0sleep spa<\/a>.<\/li>\n<\/ol>\n

    Rest well & wake up ready to go!<\/h2>\n

    Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n