8 Proven Tips for Better Sleep
Tired of tossing and turning at night? These simple tips will help you sleep better and be more energetic and productive during the day.
Put your electronic devices away an hour before bedtime.
Electronic devices like tablets, smartphones, televisions, and computers are an important part of everyday life. In the evening, however, the blue light coming from the screen can interfere with your body’s circadian rhythm, making it more difficult to sleep. To avoid this problem, shut off all of your devices with screens at least an hour before you head to bed.
Go to bed at the same time every night, including weekends.
Developing a consistent sleep schedule is one of the best ways to improve the quality of your sleep. Establish a regular bedtime. Do your best to stick with this bedtime, regardless of whether it is a weekday or a weekend. This will keep your circadian rhythm on track, making it easier to get up each morning when your alarm rings.
Create the right temperature for sleeping.
Some people prefer warm sleeping environments while others prefer to sleep in cooler rooms. From a scientific standpoint, researchers have found that the ideal temperature for sleep is approximately 67°F, which is 19.5°C. When your body gets ready to go to sleep, your internal temperature naturally falls, which is why keeping your room cool usually promotes better sleep.
Don’t eat too much or workout directly before bedtime.
Exercising right before bed can make it harder to fall asleep. The same goes for eating large meals. Most experts recommend eating or working out at least three hours before going to bed.
Find ways to relax.
Although it isn’t always easy, taking a little bit of time to reduce your stress levels can go a long way toward helping you sleep better at night. Consider adopting habits like yoga or mindfulness. Enjoying a massage, taking a bath, or reading a good book before bed can also make it easier to fall asleep.
Each time you take part in relaxing activities like these, your body learns how to properly unwind. Once you learn how to effectively deal with stress during the day, you can use those same techniques at night to get better sleep.
Don’t drink too much alcohol before going to sleep.
Even though alcohol may make you feel sleepy, if you drink too much before bed, your body may not enter REM sleep. After the initial drowsiness caused by the alcohol abates, you may also wake up more frequently during the night.
Don’t drink coffee or eat caffeine-laden foods after 2:00 PM.
If you consume caffeine too late in the day, you could wind up laying awake at night. Caffeine elevates your heart rate, which can make it harder to sleep. It also interferes with your body’s internal clock by disrupting adenosine in your brain. Coffee isn’t the only culprit. A lot of other foods and beverages including chocolate, tea, and soda also contain caffeine.
Make your bedroom conducive to sleep
Your bed should be comfortable and inviting. Your bedroom should be clear of clutter and be a place where you can easily relax. How old is your mattress? If you are trying to improve your sleep on an old lumpy mattress you will be fighting a losing battle. Take a look at these Sleep Number mattress reviews and consider an upgrade.