Having trouble sleeping? Well, you’re one in 50 to 70 million adults in the US who have a sleep disorder, based on Sleep Association’s findings. It’s a known fact that lack of sleep can lead to more serious problems. That’s why it’s essential to understand what components make up a good sleep.
Stick to a strict sleeping schedule.
If you have sleepless nights, it’s most probably because of your erratic sleeping patterns.
Treat your bedtime like an important meeting or an event you can’t miss. Set a sleeping hour and a waking hour, and try to be consistent even on weekends. The Sleep Foundation notes that doing this will regulate your body clock, thereby helping you fall asleep better at night and wake up more easily in the morning.
Of course, you’ll have difficulty nailing it at first. The key is to make gradual changes. If you have grown accustomed to sleeping around 12 AM, try going to bed at 11:30 PM for the first few nights. Once you get that down, adjust the time again for another few nights and so on.
Switch to “Do Not Disturb” mode.
It’s now common to see a people glued to their smartphones. We’re so consumed in our gadgets that we take them everywhere, even to the bedroom. Unfortunately, they are also prime suspects in contributing to your lack of sleep. Tech Timeout enumerates the ways your devices can affect bedtime:
- They emit a blue light that suppresses melatonin, a sleep-inducing hormone
- They keep our brain alert
- Their presence establishes your bedroom as a place of work.
Now, we know it would be absurd to tell you to let go of your smartphone, tablet, or laptop entirely. But it’s still possible to make compromises in favor of your sleep.
You can simply move all your gadgets out of your bedroom before you sleep, or you can turn them off an hour before your sleep schedule. It’s important to limit your bedroom to sleeping activities.
Get some exercise.
Working your muscles is the healthiest way to improve your sleep. Research even shows that people who get enough exercise have better sleep quality. Vigorous physical activity makes you feel more alert during the day, and therefore brings powerful sleep benefits at night.
That being said, don’t exercise at night! Fitness expert Jim White said in an interview with Leesa that your body temperature stays elevated for 3 to 6 hours after you exercise. That means if you work out in the evening, your body may not have time to cool down before you sleep. So, it’s best to work out in the morning, when the alertness can get you through the day.
Keep your bedroom sacred.
It’s much easier to sleep in a relaxing environment. Since we mentioned earlier that your bedroom should be limited to sleep, anything that doesn’t relate to your ZZZs should be moved to another place: the stack of work papers, your laundry basket, the TV, etc.
You could also give your bedroom a makeover. The Huffington Post suggests that painting your bedroom in particular colors like (blue and green) can help you sleep better. Since these shades are mostly associated with calmness, they can contribute to a more tranquil atmosphere.
The point is, your bedroom should be considered a holy place. The cozier and more relaxing you make it, the better.
Ditch the pajamas!
We might as well throw in an unorthodox tip.
Sleeping in the nude has surprising sleep benefits. When you snooze, your body temperature falls. However, this can be disrupted by the clothes you wear to bed, especially if they’re tight.
Also, since your bedroom’s cool temperature help you slow down and rest for the night, it would not be a bad idea to sleep in your “birthday suit”. This helps keep your body stay cool.