We all have things in our life that can interfere with our sleep. The pressure of work, family, kids, unexpected challenges and illness. No wonder why getting a good nights sleep is difficult.
Although we are unable to control some of the factors that play a role in our lack of sleep, we can adopt some healthy habits to support better sleep. Here are some helpful sleeping tips.
1. Stick to a sleep schedule
It is important for form a habit of going to bed and waking up at the same time, even on the weekends and holidays. This consistency will help support your body’s sleep-wake cycle, which will give you a better nights sleep. Be aware of how long it takes you to fall asleep. If it is taking you longer than 15 minutes to fall asleep, try getting up and doing something relaxing until you are tired. If you are tossing and turing to fall asleep, you will find it tougher to nod off.
2. Pay attention to what you eat and drink
Going to bed either to full or hungry can make it difficult for a good nights sleep. The discomfort may keep you up. Limit the amount you drink before bed, this will help with less trips to the bathroom in the middle of the night.
Be cautious of caffeine and alcohol as well. Caffeine being a stimulant can take hours to wear off. Alcohol might help you fall asleep faster but can interrupt your sleep later on in the night.
3. Create a bedtime ritual
It is beneficial to your sleep to have a routine before you go to bed. Relaxing activities can help aid in a restful nights sleep. That looks different to everyone. It could be a hot shower, reading a book or listening to relaxing music. Whatever helps your body wind down. This is suggested to be done with the lights dimmed.
Some research shows that using electronic devices right before going to bed can interfere with your sleep. Be careful of watching TV or being on your phone as a bedtime ritual.
4. Get comfortable
Create the perfect environment that suites you for ideal sleep. Usually that means cool, dark and quiet. Your room should be between 60-67 degrees. Blackout drapes, fans or earplugs might be just what you need.
5. Limit daytime naps
Long daytime naps can interfere with your restful nights sleep, especially if you struggle with poor sleep at night. If you do take naps, take only one that lasts 10-30 minutes and taken mid afternoon.
There is an exception to this rule if you work nights. Make sure you are sleeping with drapes or curtains to block out the sun, which adjusts your internal clock, to not disrupt your daytime sleep.
6. Include physical activity in your daily routine
Regular physical activity can help you fall asleep faster and experience a deeper sleep. The timing of this is important. If you exercise too close to your bedtime you might be to energized to fall asleep. If this is the case, exercise earlier in the day.
7. Manage stress
When you have have a lot on your plate and on your mind, it can be very difficult quieting your mind to fall asleep and therefore your sleep will suffer. Try some healthy ways to manage your stress to get back to a peace state. A few would be get organized, tackle the most important thing, and set priorities. Sometimes its good to step away for a minute and do something relaxing or fun. Enjoy spending time with friends or taking a walk outside.
These are all basic tips for something that is extremely important. GOOD SLEEP.