Introduction

I’m an adult and I want to be rested. But I also want to stay up late watching Netflix, which we all know is not conducive to good sleep. So how do I get good rest without sacrificing my late-night entertainment? Sleep experts recommend that adults get 7-9 hours of sleep each night, but some people may need more or less sleep than that. Having trouble falling asleep can be a problem for many reasons: it could be that you’re too wired from work or your thoughts are running through your head like a never-ending treadmill. It could be because you’re worried about something, or maybe you have anxiety issues, or it might even have something to do with the physical environment in which you’re trying to fall asleep (noisy neighbors, uncomfortable bed). Luckily there are plenty of ways we can take charge of our own sleep habits so that we can get the rest we’ve been craving:

1. Follow a regular sleep schedule.

Sleep experts always advise people to follow a regular sleep schedule. If you’re not getting enough sleep, it’s important to create and stick to a healthy routine. Here are some tips for creating your own:

• Set bedtime and wake-up times. You should try to go to bed at the same time every night, even on weekends. Your body will get used to this routine so that it knows when it’s time for bed.
• Avoid naps during the day if possible—they can make it harder for you fall asleep at night! If you do feel tired during the day, try taking quick power naps (10 minutes or less). But try not too oversleep; this can throw off your body clock even more and make it harder for you fall asleep later on in the evening when its time for bedtime again..

2. Avoid caffeine and nicotine before bedtime.

Avoiding caffeine and nicotine before bedtime is a good way to ensure you get the best sleep. Both substances can cause you to feel tired during the day, but they both also keep you awake at night. Caffeine has been shown to disrupt your natural sleep cycle and make it harder for your body to relax and fall asleep. It can also cause headaches after drinking coffee or tea in excess. Nicotine is another stimulant that makes it difficult for people who use it regularly (like smokers) to fall asleep and stay asleep through the night. As with caffeine, nicotine causes many unpleasant side effects including bad breath, dry mouth and sore throats as well as mood swings that make relaxing difficult after smoking cigarettes or chewing tobacco products like snuff or dip

3. Clear your mind of worries before you go to bed.

The third tip for getting a good night’s sleep is to clear your mind of worries before bed. The reason this works is that when you stop thinking about all the things you have going on in your life, it’s easier to fall asleep and stay asleep. The more stressed out you are, the harder it will be for your body to relax—and the harder it will be for your brain to shut down.

To clear your mind of worries and get some rest, do any of the following:

• Write down your worries on paper (or type them into an app like Evernote). This helps because then they’re not floating around in your head anymore!
• Visualize yourself in a peaceful scene (for example at home with loved ones). This makes sense because our brains use imagery as much as words when talking about memories or emotions. So if you bring up positive images from childhood or imagine something relaxing happening now, those things will affect how relaxed (and therefore sleepy) we feel!

4. Consider exercising in the morning or afternoon, rather than right before bedtime.

For the same reason that exercising in the morning or afternoon is better than right before bed, it’s also preferable to exercise a few hours before you go to sleep.

If you work out too close to bedtime, it could be difficult for your body temperature to cool down and make it easier for you fall asleep. If you need an energy boost right before going to bed, try one of these healthy snacks instead of exercising at that time:

5. Don’t eat heavy meals right before bed.

If you’re looking to get a good night’s sleep, it’s important to avoid eating heavy meals right before bed.

Foods that are high in fat, like fried foods, are difficult to digest and will likely cause indigestion while you’re trying to fall asleep. Foods that contain protein—such as meat or eggs—take longer for your body to break down than carbohydrates or sugars do. And if you eat too much fiber before bedtime (like vegetables), it can make it more difficult for your body to digest food at all because the digestive process slows down significantly when you’re sleeping.

So if you want a great night of sleep tonight and every other night, try sticking with these guidelines:

6. Create a comfortable bedroom environment that’s dark, quiet and not too warm or cold (between 60 and 70 degrees).

• Create a comfortable bedroom environment that’s dark, quiet and not too warm or cold (between 60 and 70 degrees).

Darkness helps you sleep better. It gives your eyes a break from light exposure, which can make it harder to fall asleep and stay asleep. The same goes for loud sounds like street noise or barking dogs; they can disturb your sleep. A cool room is also important because being too hot or cold will keep you up at night when your body temperature starts to drop or rise.

7. See your doctor if you snore or have any other signs of obstructive sleep apnea, such as gasping for breath during the night, wake up choking or with a dry mouth, have high blood pressure, or have difficulty staying asleep, even when it seems like they’ve had enough sleep or are sleeping too much.

If you snore or have any other signs of obstructive sleep apnea, such as gasping for breath during the night, wake up choking or with a dry mouth, have high blood pressure, or have difficulty staying asleep even when it seems like they’ve had enough sleep or are sleeping too much. Sleep apnea is a serious condition that can be treated by your doctor. It can also cause problems with how well your heart works. If left untreated it can even be fatal!

We can take charge of our sleep habits to improve our rest and health

Sleep is important for good health, both physical and mental. Sleep is also important for your relationships. And it’s even important for your work performance!

So, if you want the best night’s sleep possible, there are some things you can do to help yourself get there.

Conclusion

Sleep has a huge impact on our health, and it’s worth making the effort to get enough of it. Sometimes we have trouble falling or staying asleep; other times, we’re just too busy to get as much rest as our bodies need. But by following these tips and gaining an understanding of how our sleep works, we can take charge of this critical aspect of our lives and make sure that we’re getting the best night’s sleep possible!