It can be tempting to go out with the fellas or the gals and enjoy a few nightcaps after a strong day of work on the Wyoming land. The next thing you know though it’s approaching daybreak and you know you’re going to be miserable for not only the next 24 hours, but the next 48 as your body gets caught up on sleep. This isn’t just indicative of somebody who likes to throw back a few though as many people suffer from insomnia or just being able to turn off their thinking caps at night. If you need to wake up early the next day, it can behoove you to sleep well the night before and here’s how you do it:
We all like some coffee with our grits in the morning and a jolt of caffeine is somewhat of a necessity to get on with our days. Unfortunately though drinking the black later on in the evening can affect the quality of your sleep either from the failure to fall asleep or constantly getting up at night and tripping over the dog on your way to the restroom. Switch off the cup of joe well before bedtime if you and your dog want a sound night of sleep.
Make the Bedroom a Sleep Haven
In a small Wyoming ranch home the rooms often have to be multi-functional. A living room might also be a home office while a kitchen table is a great spot to set car parts. One area that should be a haven for sleep and relaxation only though is the bedroom. Even if you work out, go on the computer, or watch TV in the bedroom it disassociates your brain from sleep and will affect you at bedtime.
Strive For a Consistent Schedule
Doc recommends 6-8 hours of sleep a night for muscle and body health. What he or she sometimes fails to mention though is that the best way to get that amount of rest is to do it at the same time consistently. Your circadian rhythms are going to get all thrown out of whack if you sleep noon to 8 one day and 10 PM to 6 AM the next. Sometimes our work schedules differ but strive for consistency as much as possible.
Trick Your Body Into a Sleep Routine
In many ways you have to treat your body like your faithful dog Rusty and teach it. Rusty knows it’s time to go outside when you grab your robe or shake his leash and you can let your body know it’s time to shut down by doing a pre-sleep ritual each night. This could be having a warm glass of milk, throwing on your flannel PJ’s, and watching the news but once again make it consistent and regular.
Snap That Nap
To some farmers, stay at home moms, and other people with flexible schedules there’s no better way of knowing ‘you’ve made it’ than a rewarding afternoon nap. True a power nap after lunch is a great method to recharge the burners for the rest of the day’s work day but too long of one can affect going to sleep that night. A 3-4 hour snooze isn’t a cat nap, that’s a full on lion nap so be careful with them.
Work Hard During the Day
The best way to fall asleep at night is to be tired. The best way to be tired is to work hard during the day. Therefore make it a point to get some physical exertion during your waking hours whether that involves roping cows, chasing Rusty the dog, or at least just going for a walk or jog around the ranch.
Get Organized Before Sleep (Reduce Stress)
One of the biggest hindrances to sleep besides a partner delivering flying elbows and knee kicks all night is an overactive brain. Money problems, work stress, and family issues can all keep the noggin sliding like a toboggan so it’s important to get organized and relax before laying down for the night. Breathing exercises and meditation can help accomplish this as can doing your nightly work earlier instead of procrastinating.
Sleep is essential but mostly only if it’s good sleep. The best way to get good sleep is to try it earlier in the night so good luck!