Preparing for better sleep can be done throughout the day and can have a significant benefit when it comes to putting your head down. Here are some great tips.
1. Have a Sleep Schedule
You need to have a sleep schedule of the same wake-up time and bedtime, even during weekends and stick to it. It will help to regulate your body’s clock and can help you fall and stay at sleep at night.
2. Have a Relaxing Ritual Before Going to Bed
A relaxing ritual just before you go to bed performed away from bright light is an excellent way to separate bedtime from activities that cause excitement, anxiety or stress that can make it harder to fall asleep, get deep sound sleep, or stay asleep.
3. Avoid Napping
You should avoid naps especially during afternoons if you have trouble sleeping. Power napping might be great for helping you get through your day, but if you are are having a hard time falling asleep at night, it can be a good idea to get rid of catnaps.
4. Work Out
Exercise every day. Vigorous workouts are ideal, but even light workouts are better than none. Exercise at your preferred time of day, but never at the expense of your sleep.
5. Room Evaluation
Design your sleep environment to establish conditions that you find ideal for sleep. The bedroom should be cool (i.e., 60 to 67 degrees). It should also be free from any sounds likely to disturb sleep. The bedroom should be completely free from light. Check your room for distractions and noises. It even includes your bed partner’s sleep disruptions like snoring. Consider using eye shades., blackout curtains, fans, humidifiers, “white noise” machines, and other types of devices.
6. Sleep on a Comfortable Mattress & Pillows
It is essential to ensure that your mattress is both supportive and comfortable. The one you currently use might have already surpassed its life expectancy of between 9 and ten years, which is typical for most quality mattresses. Pillows should be comfortable, and the room should be inviting and attractive for sleep and free of allergens likely to affect you and objects possible to make you fall or slip when getting up during the night.
7. Manage Your Circadian Rhythm Using Bright Light
You should try avoiding bright light during the evening or even exposing yourself to sunlight in the morning. Doing this can help you keep the circadian rhythms in check.
8. Avoid Heavy Meals, Alcohol, and Cigarettes in the Evening
Cigarettes, alcohol, and caffeine are capable of disrupting sleep. Eating spicy or large meals can cause discomfort due to indigestion that might make it hard for you to sleep. Whenever possible, try not to eat large meals for 2 to 3 hours before you go to bed. If you are still feeling hungry, try a light snack 45 minutes before going to bed.
The body requires time to transition into sleep mode, which is why you need to spend your last hour before going to bed engaging in a relaxing activity such as reading. Using an electronic device like a laptop makes it harder for some people to fall asleep since the light that emanates from the screens of the devices is activating to the brain. Avoid electronics in the middle of the night or if you are having trouble sleeping. If you are finding it hard to sleep, go into a different room and try doing something relaxing until you feel tired.
10. Use Your Sleeping Area for Sleeping Related Activities Only
You should take the televisions, computers, and worm materials out of the sleeping environment. The bed should only be used for sex and sleep to strengthen the association between sleep and bed. If you associate a particular item or activity with sleep-related anxiety, exclude it from your bedtime routine.
A new mattress is a must for better sleep – it can be mainly the case if your mattress is old. Check out these Costco mattress reviews to get an idea of what to expect.
12. See a Doctor
If you continue finding it hard to sleep, speak with your doctor or a sleep professional. It can also be a good idea to record your sleep in a Sleep Diary to help you evaluate common issues or patterns you might see with your sleeping or sleep habits.