Getting adequate sleep each night is important for both mental and physical health. However, it can be harder than it appears. Many people struggle with insomnia, unable to sleep through the night. Others stay awake tossing and turning due to stress, anxious legs, back problems, and more. Fortunately, there are easy ways to improve your sleep habits and your health. Try these 8 suggestions today for a well-rested night of sleep and a better morning.
1 – Skip Caffeine
One of the biggest detriments to anyoneâ€™s sleep is caffeine. Many people love their coffee in the morning because it has caffeine, which stimulates their mind and body. Unfortunately, consuming caffeine too close to bedtime can cause sleep trouble. In particular, caffeine should be avoided 4 to 6 hours before bedtime. If your sleeping issues are severe, you might want to consider skipping caffeine entirely.
2 – Create A Sleep Friendly Bedroom
Next, make sure that your bedroom is conducive to effective sleep. A good room is quiet, dark, and cooler in temperature. If noise is a problem, try a white noise machine or earplugs to minimize disruptions that might keep you awake. If it is too light in your room, use a sleeping mask or curtains to shut out excess light. Also, make sure to keep the room temperature between 60 and 75 degrees. Anything outside of this range is either too hot or too cold, and it can impair your ability to sleep properly. Furthermore, make sure to remove distractions from the bedroom that might impair sleep. TV and work should be left out of the room. In addition, bright lights should be avoided.
3 – Prepare For Sleep
Once you have a suitable environment for sleep, you need to prepare properly for sleep. Before bed, participate in activities that are more relaxing:
- Relax in the bath.
- Watch your favorite TV show.
- Read a book.
- Listen to relaxing music.
Make sure to avoid activities that can be stressful or stimulating. This could include exercise and work. Also, if you are having a stressful day, write down your problems on a piece of paper to help free your mind prior to sleep.
4 – Sleep When You Are Tired
The right time to sleep varies between individuals, and there is nothing worse than tossing and turning in bed as you struggle to fall asleep. Instead of forcing sleep, get in bed when you are tired. If you cannot fall asleep right away, do not be afraid to get out of bed and relax in another room until you feel tired. When you do this, you will help your body to develop better sleeping habits and to sleep more efficiently.
5 – Stop Looking At The Clock
Furthermore, it is important to stop looking at the clock when you are trying to go to bed at night. In addition, you should try to avoid the clock when you wake up in the middle of the night. In fact, sometimes it is better to remove clocks altogether from the bedroom. They are sometimes discouraging and can prevent people from falling asleep.
6 – Take Advantage Of The Right Light
Although too much light can harm sleep, the right light can actually benefit your sleeping habits. Light in the morning is actually beneficial to the bodyâ€™s internal clock. It can help you develop a good sleeping cycle and allow you to wake up at the proper time. Therefore, try to avoid blinds or curtains that conceal light completely.
7 – Develop A Consistent Sleeping Schedule
Another sleep remedy involves developing a consistent sleeping schedule. When the sleep and wake times vary on a daily basis, your bodyâ€™s internal clock gets confused. This makes it more difficult for your body to understand when rest is needed. It can also cause you suffer from fatigue during the day. When you go to sleep at the same time each night and wake up at the same time each more, your body will sleep better.
8 – Avoid Naps
Those who suffer from daytime fatigues due to improper sleep often try to take naps to fix the problem. Sadly, naps only hinder sleep performance because they confuse your bodyâ€™s biological clock. If you cannot go without a nap, make sure to nap earlier in the day and for short periods. Try a 20-minute power nap after lunch. Then resume your normal activities.
These helpful tips are easy to implement and they will greatly improve your sleep and health. Try them today and enjoy a peaceful night of sleep that is free from interruptions.
Lauren Hill writes for Solstice Medicine Company, an online traditional Chinese medicine company.