Sleep is one of the necessities in life. Nothing beats a good night’s rest, waking up refreshed in the morning, ready to face the world.
Many people, however, do not get enough quality shut-eye at night. Others also find it challenging to create a good sleeping routine and stick to it.
This article explores practical and proven tips that will help you form better sleeping habits.
Driven by Clockwork
Your body clock or circadian rhythm helps you fall asleep and wake up again. It regulates a cycle of approximately 24 hours and responds to changes in light.
While this all happens naturally in the background, you can improve your nightly patterns with good ‘sleep hygiene.’ This means practicing a routine with a regular bedtime and waking up at the same time every day, even on weekends and holidays.
You can’t recover lost sleep, as you’re not able to turn around the clock or catch up. Ensure that you make the most of it every night.
Your bedroom should be a haven of tranquility. A quality mattress is one of the most essential pieces of furniture you can invest in.
Create a cool, dark, and quiet space and use your bedroom only for sleep and sex. If you’re sharing your bed with a partner, research the best mattresses for sex that’ll also support your individual sleeping needs.
Sleeping soundly and a healthy sex life go hand in hand. Consider spine alignment, your preferred sleeping, and sexual positions and go for good edge support so that you won’t roll off.
Manage Your Screen Time
Living in a digital world keeps us glued to screens most of the day. Manage your screen time and limit exposure to television, computers, and mobile devices at least two hours before you go to sleep.
It’ll also help switch your mind off and get you ready for bed. Start dimming lights too, so you help your body wind down for the day.
Exposure to Daylight
Just like dimming the lights and creating a cozy dark space helps you fall asleep, it’s vital to get some bright light during the day. It aids in regulating your biological clock.
Studies have shown that exposure to sunlight or even working close to a window helps you form healthy sleeping patterns.
Food and Drink
Healthy eating habits will help you get some proper rest. Avoid a large meal in the evening and limit your intake of alcohol.
Try not to drink caffeinated drinks too late in the afternoon and stay hydrated by drinking plenty of water. Be mindful of having too much water just before bed. A full bladder and the call of nature could disturb your sleep time.
Getting regular and moderate exercise into your daily routine will have a positive effect on your sleep. Cardio will improve your overall wellness while gentler flowing or stretching movements like pilates or yoga will help you release tension.
Try to exercise and be active earlier in the day for optimal results. Don’t do a strenuous workout late at night; it’s bound to wake you up rather than help you relax.
Manage your stress levels, and don’t allow it to deprive you of quality sleep. Try to keep your daily stressors away from home, and specifically the bedroom.
Don’t think about a busy schedule with commuting and trouble at the office before going to bed. It’s probably going to wind you up and interfere with your downtime.
Deal with Distractions
Sharing your bed with a partner can also wake you up. Agree on a sleep plan and remove the distractions where possible.
Children and pets should ideally be banished from your bed. Put everyone in their own room for an optimal peaceful night’s sleep.
If you’re anxious and find it hard to relax, do some deep breathing exercises or meditate before bed. Your mood influences how you end your day, and you can release anxiety with mindfulness.
Try to clear your mind from worries and ‘unpack’ the day. You can do this with a gratitude journal or a dream diary.
Seek Medical Advice
If you’ve tried all of these tips and still can’t form and maintain healthy sleeping habits, it may be time to seek help.
Several minor medical issues like acid reflux or restless legs could be keeping you awake. These can usually be fixed with a proper diet or some supplements.
However, more severe conditions like sleep apnea or long term insomnia need intervention from a medical professional. You may require medical care to overcome it.
Sleep is vital, and if you’re deprived of quality rest for a long time, it’ll impact your wellness.
If you fix the things you can control, you’re already halfway to forming healthy habits. Consider when you go to bed, where you sleep, who you share your bed with, and what you eat and drink before you retire for the night.
Be mindful of stressors and manage it to the best of your ability. If you’ve followed our advice and still can’t get enough shut-eye, it’s time to ask for help.