We all know that sleep is important for our health and well-being, but many of us struggle to get quality sleep. Whether it is due to hectic schedules, stress or other factors, insufficient sleep can lead to issues like mood swings, lower productivity, anxiety, and even more severe conditions including diabetes, obesity, cardiovascular disease and immunodeficiency.
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If you have been struggling, just know you are not alone and there are simple and straightforward habits that you can start today in order to get better sleep. Let’s delve in!
Create a Morning Routine and Stick to It
Improving sleep starts with a good morning routine. In order to get your day going in a fresh state and be able to sleep at the same time at night, you should ensure that you wake up at the same time on a daily basis, including at the weekends.
Once you wake up, make up your bed so that you’ll have a ready and inviting sleeping space at night. Also, doing this will give you a sense of accomplishment which gives you the mood boost you need to start the day.
Next, prepare a hearty and healthy breakfast. Eating heavily in the morning and sticking to smaller meals closer to bedtime will help you stay asleep at night without dealing with those digestive issues common with heavy meals.
Get Some Sun
Sunshine plays a big role in your biological clock, also referred to as the circadian rhythm. Getting some sunshine will alert the brain, letting it know it is daytime and needs to be active. When it is dark, a similar signal is sent, letting the brain know it is time to sleep. Also, exposure to sunshine boosts your body’s ability to make vitamin D, which is essential for the regulation of calcium and phosphate (ideally keeping your bones and muscles healthy).
Exercise on a Regular Basis
Working out is known to help improve sleep. When you engage in physical activity, the core body temperature rises, signalling the body it is time to be awake. As time progresses, the body cools off, signalling the brain it is time to rest.
So, dedicate at least half an hour of your daily schedule to exercising. If you find it hard to get out of bed in the morning, moving for a few minutes right after waking up will help a lot.
However, it is important to note that intensive workouts like speed walking, running or weightlifting shouldn’t be done when bedtime is near. That’s because these activities boost your alertness, making it harder to fall asleep.
Go Slow on Caffeinated Drinks
Yes, you love your coffee and it puts your mind to work, but it might be the culprit behind your lack of quality sleep at night. Caffeine takes up to 10 hours to completely get out of your system and so, if you have a habit of consuming it late into the afternoon, you might still feel its effects way past bedtime.
Consider taking no more than 200mg of caffeine (about 2 cups of coffee) a day and don’t consume it after lunch.
Avoid Liquids When Bedtime is Near
Drinking any type of liquid just before bedtime means you will have to wake up at some point at night to pee. This again will affect the quality of your sleep.
Avoid Too Many Naps
While naps can give you the boost you really need during a hectic day, they can also affect your sleep cycle and make it hard to sleep at night. If you must nap, try to keep it to less than 90 minutes lifestylefun.
Consider Snacking
Instead of having a large meal, indulge in some snacks before hitting the hay. There are numerous snacks that contain nutrients and vitamins that boost sleep. Any snack containing calcium, potassium, magnesium, vitamin D and iron can help you sleep. Examples include apples, bananas, almonds, hummus, whole-grain crackers, and peanut butter partyguise.
Create a Comfortable Environment
In order to improve sleep you should take a look at your sleep environment. Creating a bedroom that is conducive to re;axation and sleep will go a long way to helping you get the rest you need. Your bedroom should be dark and cool, consider investing in blackout blinds. Your mattress should be supportive and comfortable, take a look at these customer Beautyrest comparisons.
With these tips, you should be able to have a good night’s sleep. If you still find it difficult, do not be afraid to consult a doctor.
