Sleep problems occur for many different reasons. Your diet, exercise habits, physical health, and emotions all come into play when determining how well you sleep. Unfortunately, not getting enough sleep can negatively impact nearly every part of your life. Over time, chronic sleep deprivation can even lead to health problems.
If you haven’t been getting the sleep that you need, consider consulting with a doctor. You can also try implementing some of these tips to start sleeping better right away:
Avoid Sleeping In On Your Days Off
Even if you don’t have to work, you should avoid sleeping in. Any disruptions in your regular sleep schedule can throw off your body clock, affecting your ability to sleep for several days following the disruption. By going to bed and waking up on a consistent schedule, however, you can train your body clock so that it knows exactly when it is time to sleep. Getting up early on the weekends can also help you get more done, allowing you to make the most of your time off.
Work Out Each Day
Do your best to get approximately 30 minutes of exercise each day. Exercising daily can help you burn off excess energy, making it easier to sleep. Just make sure to time your workouts correctly. When you exercise, your body increases the production of adrenaline, which makes you feel more alert. To avoid any sleep disruptions, try to finish your workout at least a few hours before going to sleep.
Watch What You Eat And Drink Before Bed
Alcohol, caffeine, and nicotine can all negatively impact your ability to sleep. Stimulants like nicotine and caffeine cause your heart rate to increase and can elevate your blood pressure. Reducing or eliminating your caffeine intake can make a big difference in the quality of your sleep.
Settle Down Before Going To Sleep
Instead of going directly from your everyday activities to bed, do something relaxing in between. Whether you meditate, take a bubble bath, or read a book, activities like these can relax your mind, making falling asleep a lot easier. Consider using aromatherapy, as well. Scents like lavender are naturally calming and can make it easier to sleep.
Avoid Keeping Your Room Too Hot Or Too Cold
If the temperature in your bedroom is too high or too low, it could keep you from sleeping. Make sure the temperature is in the ideal range, even if you have to open a window or adjust the heat.
Make Sure Your Bedroom is Comfortable and Tidy
Many people don’t have the luxury of just sleeping in their bedroom, it is an office, a place to relax, storage, it could be a small space, separate your bed from the business of the room with a loft bed. It will ensure you utilise the space effectively and that you are in a sleep only zone when you go to bed.
Try Waking Up At Sunrise
Seeing the sun each morning helps your body understand that it is time to wake up. If possible, schedule the time that you wake up to coincide with the sunrise. Alternatively, you can also sit near bright lights during the early morning hours. You can even purchase alarm clocks that gradually brighten your room, simulating the effect of the sun coming up in the morning.
Avoid Unnecessary Light
Ideally, the room you sleep in should be completely dark. Any light that is given off by electronic devices can interfere with your sleep. When your body senses light, it thinks it is time to wake up. To avoid disruptions during the night, turn off any electronic devices that could produce light, including your smartphone.
Avoid Using Devices With Screens Before Bed
Computers, laptops, tablets, and smartphones all give off blue light. This type of light can interfere with your body’s ability to sleep. Stop using devices like these an hour before going to bed. Reading a traditional book is a good alternative.