Better sleep can make for a better you and some healthy changes in your life can make it easily possible. So, read on.
Avoid Caffeine, Nicotine, Alcohol And Other Chemicals That Affect Sleep
Most people know that caffeinated products will decrease the quality of their sleep. Coffee lovers know that this drink is used as a stimulant to keep you awake. This is why you need to avoid caffeine for 4 to 6 hours before you head to bed. Smokers should also avoid any tobacco products in the hours leading to bedtime.
Alcohol can help get you to sleep, but after a few hours, it will turn into a stimulant, increasing the number of times you wake up during the night and decreasing the overall quality of your sleep. This is why you should look at limiting the amount of alcohol you consume to 1 or 2 drinks a day. You should also avoid drinking for at least 3 hours before bed.
Make Your Bedroom A Sleep-Inducing Environment
To promote sound sleep, you need to have a dark, quiet and cool environment. In order to achieve this environment, you need to lower the volume of outside noise by using a white noise machine or earplugs. You should also have blackout shades, heavy drapes or an eye mask to keep out the light which is a powerful signal for your brain to wake up.
The temperature of the room also needs to be regulated and kept at a cool 60 to 75°F. You also need to ensure that the room is well ventilated. The bedroom should also have a comfortable mattress and pillows – check out these from Aireloom.
There are a lot of people who have a pet that keeps them awake at night. If you are one of these people, try to keep your pets out of your bedroom when you try to sleep. You should also limit your bedroom activities and keep computers, TVs and work out of the room. This will strengthen the mental association between the room and sleep.
Have A Soothing Pre-Sleep Routine
A good way to prepare yourself for sleep is some light reading. It is important that you transition from wake time to sleep time through relaxing activities an hour before bed. You should take a bath, read a book, watch some TV or practice some relaxation exercises. You have to avoid any stimulating and stressful activities such as work or emotional discussions.
Physically and emotionally stressful activities will increase the amount of the stress hormone cortisol which will increase your alertness. If you generally take your problems to bed, you need to try writing them down and putting them aside until the next day.
Go To Sleep When You Are Truly Tired
You will only become frustrated if you have to struggle to get to sleep. If after 20 minutes you have not fallen asleep, you need to get out of bed, go to a different room and do something that is relaxing. You should only return to bed when you feel that you are tired enough to actually sleep.
Do Not Be A Nighttime Clock-Watcher
The act of staring at the clock in your bedroom while you try to fall asleep or when you wake up in the dark hours of the night will actually increase your stress levels. This will make it harder for you to get back to sleep. This is why you should turn your clock to face away from you.
If you do wake up during the night and are unable to get back to sleep within 20 minutes, you need to get up. You should then engage in a restful activity such as listening to music or reading. You should keep the lights dim while you do this as bright lights can stimulate your internal clock. When you feel your eyelids start to droop, you should return to bed.
Use Light To Your Advantage
Natural light is vital to keep your internal clock on a healthy sleep-wake cycle. This is why you should let natural light into your room first thing in the morning. You should also get out of the office for a sun break during the day to keep up your sun levels.
Keep Your Internal Clock Set
Having a regular sleep schedule will help you have better quality sleep and more consistent sleep. When you go to bed and wake up at the same time every day, you are setting your body’s internal clock. You should try and stick as closely as possible to a set routine to avoid any problems during the week.