Are you tired? Stressed? Run down? You need adequate rest. No, seriously. You need more rest. According to the National Sleep Foundation, adults should be getting 7-9 hours of sleep every night. But chances are, you’re not getting anywhere near that amount. In fact, a recent survey found that the average Nigerian only gets 6.8 hours of sleep per night. Yikes.
If you want to get more rest, you need to start making some changes in your life.
Here are five ways to get more rest;
- Set a regular bedtime and wake-up time
- Avoid watching TV or working on the computer in bed
- Establish a relaxing bedtime routine
- Get some exercise during the day
- Avoid caffeine and alcohol before bed
CREATE A SLEEP SCHEDULE AND STICK TO IT
You know the drill – you’ve been working hard all week and it’s finally Friday night. You should be ready to let loose, but all you want to do is crawl under the covers and sleep for a week. Sound familiar?
If you’re not getting enough sleep, it’s time to make some changes. One of the best ways to get more rest is to create a sleep schedule and stick to it. That means going to bed and waking up at the same time every day (even on weekends). Having a good morning schedule will also help you ensure you stick to your sleep routine.
It also means avoiding caffeine and alcohol close to bedtime and avoiding screens (phones, TVs, laptops) in the hours before sleep. If you can’t resist the urge to check your phone, try installing an app like f.lux that automatically dims your screen at night.
INVEST IN A COMFORTABLE MATTRESS AND PILLOW.
You might think that the best way to get more rest is to invest in a luxurious mattress and pillow. And you’d be right – for the first two weeks.
But after that honeymoon phase is over, you’ll probably find that your body has grown used to the new bed and needs something a little harder (or softer) to really get those zzz’s. So don’t be afraid to experiment until you find the perfect sleep combo.
And don’t forget, a good pillow is key – it should keep your head and neck in alignment while you snooze. So put down the iPad and Netflix for an hour, and go find the perfect pillow for you.
CUT DOWN ON CAFFEINE
You’ve heard it time and time again: caffeine is bad for you. It keeps you up at night, dehydrates you, and screws with your blood sugar levels. Consequently, it messes with your ability to get adequate rest or at least the amount of rest you need to survive. But do you know why?
It’s because caffeine is a sneaky little bastard. It masquerades as a simple pick-me-up, but in reality it’s like a vampire that sucks all the life out of you. It’s no wonder people are so tired these days – coffee is like legal crack.
So how can you cut down on your caffeine intake? Here are a few tips:
- Try drinking herbal tea instead of coffee or soda.
- Switch to decaf coffee in the afternoon.
- Avoid energy drinks at all cost.
- Substitute fruit juice for soda.
- Drink water throughout the day.
GET REGULAR EXERCISE.
You know what they say – all work and no play makes Jack a dull boy. And we all know that a dull boy is no good to anyone. So, how do you ensure that you stay sprightly and alert? By getting regular exercise, of course!
It’s been shown that those who work out regularly have better energy levels and are able to concentrate better. Not to mention, exercise is a great way to de-stress and clear your mind. So the next time you feel overwhelmed by work, take a break and go for a run or hit the gym.
- MANAGE STRESS AND ANXIETY.
You’ve been working hard all week and the to-do list is still as long as your arm. You’re stressed out and exhausted, but you can’t seem to find the time to rest. Well, we’re here to tell you that it’s time to take a break – and we don’t mean a break from work. We just mean getting adequate rest to help you get your mind back on track.
There are plenty of ways to get more rest without even leaving your house. You can manage your stress and anxiety with some simple relaxation techniques, or take a hot bath before bed. And if all else fails, there’s always Netflix.
You’re tired. We all know it. You’re not alone. So instead of struggling along, muddling through the day and trying to muster up enough energy to make it through the night, let’s find a way for you to get adequate rest.
There are plenty of things you can do to get adequate rest, and we’ve compiled the top 5 for you. From making small changes to your daily routine to investing in a good mattress, there are plenty of ways for you to get more shut-eye.
So what are you waiting for? why not give one of these methods a try?