Getting a good night’s sleep is very important. It allows us to have enough energy throughout the day, relieve stress, and overall have better health. Unfortunately, too many of us are going to bed at night and not sleeping all that well. If you find that you’re sluggish throughout the day, it could be because you’re not getting a good night’s rest. Here are some tips you can use to improve your sleep, and as a result, your quality of life.
Stick to a Schedule
First, it’s important that you stick to a schedule. You should create a schedule that gives you enough sleep at night, while still getting you up in time to start your day. You’ll also want to go to bed around the same time each night, so that your body can get into a rhythm. For example, if you need to get up at 6 a.m. every day, you should aim to get to sleep by around 10 or 11 o’clock the night before.
Most people need about 7 to 9 hours of sleep every night in order to feel their best, so you would want to aim to get to sleep around this time each night. You should also try to stick to this schedule even when you don’t have to get up the next morning. This will help you body adjust faster and become used to the new routine.
Put Away Electronics
One of the biggest reasons we struggle to fall asleep at night is because our brains are still active. This is due largely to our use of cell phones and other electronic devices. If you find that you’re getting into bed at an early enough hour, but it takes you a while to fall asleep, you should examine your pre-bed routine. A good practice is putting away all electronic screens – such as tablets, e-readers, smartphones and your television – for at least an hour before bed. Instead, use this time to do some reading or light meditation. These will help your brain relax and start transitioning into sleep mode.
Watch Your Diet
What you eat also plays a big role in how quickly you can fall asleep. Too much caffeine or sugar before bed and you’ll end up lying awake for hours. Take a look at what you’re having for dinner or snacking on at night. If there’s too much sugar or caffeine in it, you should switch to something else. Food in general also gives us energy, so if you can, avoid eating anything at all for the few hours before your bed time. Not only will this help you fall asleep, but it will also help you lose some weight.
Change Your Mattress
We spend a third of our lives sleeping. This means we deserve to do it on something that’s comfortable. If you have an old or uncomfortable mattress, it could be making it harder to fall asleep or to stay asleep. New mattresses are a big investment, but the benefits are typically worth it. Explore your options for a new mattress either by going to a local mattress supplier or buying one online. Test out some of the newest models and find one that offers a free trial. If after a few nights you realize you’re sleeping a lot better, then you found the culprit for your previous poor night’s sleep.
Control the Temperature
Temperature also plays a big part in determining how comfortable we are before bed. If it’s too warm or too cold in your bedroom, your body will have a hard time regulating its temperature before bed. Look for ways to cool down or warm up your room, depending on your issue. Having a fan to cool you down by a few degreed, or an electric heater to warm it up, can go a long way towards helping you sleep through the night.
Talk to a Doctor
Finally, if you’ve tried all of the above and you still can’t sleep, you may have a medical issue. You should talk to your doctor about what the potential problem could be and get some suggestions. For example, a common problem is sleep apnea. Sleep apnea is when your breathing suddenly stops and starts throughout the night, preventing your body from getting a good rest. You can visit this site to learn more about sleep apnea.
Make Sleep A Priority
We all deserve to feel refreshed in the morning. Take some time to examine your current sleep habits and see if there are areas you could make improvements. A few minor changes could make a huge difference, so start taking care of yourself as soon as you can.