If you think about all of the different factors that can negatively impact your ability to get good sleep, you quickly realize why sleep can be so difficult for many. With work-related stress, family problems, and external factors that you cannot control, it’s no wonder sleep can be so elusive.
While a lot of the factors might be completely out of your control, there are ways you can adopt habits that can help you get better sleep. Here are some of the top tips that should be used for better sleep.
Stick to a Proper Sleep Schedule
One of the most important things is sticking to a schedule. You want to set aside a certain amount of time for sleep. It shouldn’t be any more than 8 hours and any less than 6.
Try to keep your sleep and wake cycle consistent. If you go to bed at 10 pm, go to bed at 10 pm every night. Limit the time you spend up on the weekends as your body doesn’t care that it’s the weekend. You need to maintain consistency throughout the week as there is no ‘making up sleep.’
If you’re unable to fall asleep within 20 minutes of laying down, don’t continue trying. Get out of bed and do something until you’re ready to try again.
Watch What You Eat and Drink
Never go to bed neither hungry nor stuffed. You want to avoid consuming larger meals before bedtime. This can cause you to have an upset stomach or acid reflux. Both of these things can keep you laying up at night unable to sleep.
Avoid any stimulants like caffeine or even nicotine at night. These things can keep your body from going through the proper stages to prep your body for sleep. Despite alcohol being a depressant, you want to avoid drinking it later at night. Alcohol can end up interfering with your body’s ability to go through its sleep cycles which can disturb the quality of your sleep.
Create an Optimal Sleep Environment
When you are looking to improve your sleep, you should start with your environment. Try to create a room that is conducive to good quality sleep. Consider investing in a new mattress, read these Stearns and Foster mattress reviews. You want to create a space that is both dark and cool. Any excess light that exists in your room should be removed. Also, you want to avoid using blue light-emitting screens at night. If you need to use them, turn on blue light filters or try to stick to using screens without blue light. If possible, you should be getting blackout curtains and even earplugs if you live in the city with bright lights all night.
One of the things you should be avoiding is taking naps. Naps can disrupt your ability to sleep at night. If you nap during the daytime, you might find it difficult to get tired enough to sleep at night. By minimizing your naps, you can keep them from disrupting your sleep.
If you must get in naps throughout the day, try to keep them under 30 minutes. That way, you don’t get deep enough into your sleep cycle to make too much of a negative impact.
Spend Time Being More Active
You need to be spending more time throughout the day being active. Try to exercise as much as possible. This is going to help you burn some energy which can help you sleep better at night.
Manage Your Anxiety or Stress
If you are someone who lays up at night worrying about things, try to learn how to manage them better. Everyone has things to worry about. However, you shouldn’t allow them to negatively impact your sleep. A good practice would be to write these things down so they cannot disturb your sleep. Getting them off your mind and onto paper can help you worry about them at a later time. Meditation can be a powerful and effective tool to combat anxiety.