Sleep is just as crucial for your general well being as having a healthy diet or doing regular exercise. Not getting enough sleep or sleeping poorly affects many important aspects of your life, including your physical and mental health.
If you encounter problems with your sleep, you are not the only one. In fact, studies show that more than 30% of adults struggle with sleeplessness. This happens due to several factors, including stress, noises, or an irregular sleeping schedule. Also, an increased number of people have reported sleep disturbances since the current pandemic began.
So, what can you do to sleep better at night?
Check out the tips below:
1. Stay Away from Electronic Devices
Did you know that light disturbs your circadian rhythm? That means that light signals your brain to remain active, instead of preparing for sleep. Plus, it suppresses melatonin, also known as the sleep hormone.
Therefore, in order not to disturb your circadian rhythm and sleep better at night, you need to make sure that you turn off any lights before going to sleep.
It is recommended to avoid blue light before bed. That means no scrolling down on Instagram and no late-night movies. Of course, you can turn them on night mode, but it’s better for your health to just completely avoid devices one or two hours before going to bed.
Instead of spending the time before going to bed in front of a screen, try practicing other activities that are more beneficial for your health, such as reading or meditation.
2. Tidy up Your Bedroom
Don’t sleep in a messy room.
The environment you sleep in might highly influence the quality of your sleep. By decluttering your room, you reduce stress and also clear your thoughts. What you see around you is important, so make an effort to tidy up your room before going to bed. Another advantage of doing this is that you will wake up to a clean room, so you will start your morning on a positive note.
3. Practice Meditation
A great way to end your day is by practicing meditation.
There are several types of meditation that can help you relax and sleep better. For example, you can try mindfulness meditation to clear your head and remove negative thoughts. Start by finding a comfortable position. Then, focus on your breath. Whenever your mind starts to wander, return to your breath. Do this exercise for a few minutes.
Alternatively, you can perform a body scan. It involves focusing on one part of your body at a time and allowing it to relax. Once you are done, acknowledge the way your body feels. Ideally, you should feel relaxed and ready for sleep.
For more insights on how to get started with meditation, check out this article.
4. Read before Going to Bed
One of the numerous benefits of reading is that it helps you relax.
Therefore, instead of spending the time before going to bed scrolling down on social media, pick up a book you like and disconnect from any stressful thoughts you may have. Studies show that reading can reduce stress up to 68%, so this might be the best way to relax after a long day.
This activity might also help you fall asleep faster. You are probably already familiar with feeling sleepy or dozing off while you read.
Plus, if you want to read more but you just cannot seem to find the time, doing it before going to sleep might be just the perfect way to integrate this activity into your daily routine.
5. Avoid Caffeine During the Second Part of Your Day
While coffee might be your best friend in the morning, it might turn into an enemy in the evening. In fact, studies show that consuming caffeine up to 6 hours before going to bed might negatively impact your sleep. While you might be tempted to get an energy boost during the day and have a coffee, try to get rid of this habit, especially if you have trouble sleeping.
Also, keep in mind that drinks such as soda, energy drinks, and other caffeinated beverages fall into the same category as coffee. Therefore, you should also avoid them if you want to improve your sleep.
6. Create a Sleep Schedule
Creating a sleeping routine is one of the most efficient ways of improving your sleep. By going to sleep and waking up at different hours every day, we only confuse our bodies.
Not only will you fall asleep faster if you stick to a schedule, but you will also make sure that you get enough sleep. Plus, you will find it easier to wake up in the morning.
Try to also stick to the schedule on weekends, however tempting it might be to stay up all night and sleep until noon.
I hope these tips will help you improve your lifestyle and sleep better at night. Remember that it’s important to prioritize your sleep, as it represents an essential element of a healthy lifestyle. Also, if you are constantly having trouble sleeping, don’t hesitate to seek professional help.
What are your tips for improving the quality of sleep? Let me know in the comments below!