Most would agree that few things feel as good as rest when you’re tired, but it can often seem challenging to achieve a full night’s sleep. According to the National Institute of Neurological Disorders and Stroke, getting enough quality sleep at the right times is as necessary to your health as food and water. Whether you have a demanding job or family life or simply can’t convince your brain to shut down at night, sleep is a luxury not everyone experiences the same way. Fortunately, there are ways to train your mind and body to get more sleep.
Did you know that going to bed one minute sooner every night will ultimately earn you an extra hour of sleep every two months? According to Real Simple, climbing into bed one minute earlier every day for a year would gain you an extra six hours of sleep that year. While that might not seem like much in the short-term, every minute of sleep is essential.
According to the American Sleep Association, getting less than six hours of sleep a night can cause a person to feel tired, irritable, and forgetful, and the long-term effects are detrimental, leading to heart disease, obesity, stroke, a weak immune system, and a shorter lifespan.
You can train yourself to get more sleep
If you want to get quality sleep and wake up feeling refreshed, there are minor adjustments you can make to your routine to help coax your mind and body into retiring earlier each day. The National Sleep Foundation recommends going to bed earlier by making bedtime more fun, and not in the way you might think.
The best way to motivate yourself into an earlier night in bed is by pampering yourself, it suggests. Throw on some cozy pajamas, add sheets and pillows that are as comfortable as a five-star hotel’s, and snuggle up with a good book, relaxing music, or your favorite pet. They also recommend setting your thermostat somewhere between 60 and 67 degrees Fahrenheit, which triggers your body to feel sleepy.
WebMD also suggests cutting caffeine and alcohol from your diet, both of which can keep you awake or disturb your sleep patterns. Keeping your bedroom dark and quiet is also an excellent way to lull yourself into sleep.
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