We all know getting a good night’s sleep is important. But sleep is a complex topic and everyone’s habits are different.
It’s a good idea to keep a sleep diary, where you write down your sleep habits on a daily basis. This will highlight the areas that need improvement.
Turn Off The Lights
A key component of the sleep-wake cycle is light, and keeping artificial lights on or electronic devices turned on at night can throw off your body’s natural rhythm. Blue light, especially, keeps you awake because it suppresses melatonin levels.
In addition, keeping the light on can make you feel anxious, which makes it difficult to fall asleep. It can also prevent you from getting adequate REM (rapid eye movement) sleep, which is necessary for your health and well-being.
Many people find it hard to go to sleep with the lights off because they are afraid of the dark. This may be due to a fear of nightmares, anxiety or some sort of emotional or mental trauma that occurred in the past. Some people can learn to overcome this by systematic desensitization or with the help of a therapist.
Start by turning off the lights around your home 2 to 3 hours before you plan to go to bed. Use a small red-emitting nightlight to get used to the dark, as this type of lighting does not impact your melatonin levels.
Turn Off Your Phone
The light given off by cell phones and other mobile devices can have a detrimental effect on sleep. The blue light can cause the body to have a harder time falling asleep and it can also suppress the secretion of melatonin, which is a sleep-promoting hormone.
Staying up late to play one last game, check Facebook or respond to emails is not good for your health or stress levels. Instead, try to stick with a consistent sleep schedule. This will help you fall asleep at a reasonable hour and get enough quality sleep throughout the night.
A good idea is to put your phone into airplane mode or turn off the screen before bed. This will prevent you from compulsively checking your device if you wake in the middle of the night. It will also reduce the amount of radiation that your phone gives off. This can be especially helpful for those who are concerned about radiation and cancer. Alternatively, you could even consider getting an alarm clock and keeping your phone in another room to charge.
Set A Relaxing Temperature
A one-off sleepless night isn’t too bad, but sleep deprivation on a regular basis can cause serious health problems including heart disease, stroke, diabetes and obesity. Getting enough sleep is just as important for your overall health as diet and exercise.
While you may be tempted to crank up the thermostat before bed, a cool bedroom is the best sleeping environment. The cooler temperatures help your core temperature to drop, preparing it for rest.
It’s also recommended to avoid light and noise, if possible, in the hours leading up to bed. Light and noise can interfere with your natural circadian rhythm, signaling to your body that it is time to wake up. If you can’t eliminate all light or noise sources, earplugs or a sound machine are good investments for a better night’s sleep.
Try to get on a regular sleep schedule, going to bed and waking up at roughly the same times every day, even on weekends. This can get your body and brain used to a healthy snooze-wake pattern, helping you fall asleep faster and stay asleep through the night.
Change Your Sleeping Position
Sleep may feel like a zero-effort activity, but your body does important work while you’re snoozing. Your posture, or how you lie down at night, can have a major impact on your health and wellbeing, so it’s worth taking a close look at your resting position to see how it affects you. Whether you’re a Soldier sleeper who tucks in their arms, a Yearner who rests on their side, or a Freefaller who falls asleep in the fetal position, there are steps you can take to improve your sleep posture for better health and less pain. The 850 Loft Premium Siberian Goose Down Duvet is one of the things you must consider for better comfort and better sleep.
For starters, experts recommend using pillows to pad, prop, and act as bumpers to arrange your body in “proper alignment for sleep,” which means your head, neck, and spine should all be lined up vertically. Additionally, it’s recommended to alternate sides regularly so that you don’t end up with imbalances in your lower back or shoulders.
Don’t Exercise Before Bed
A common belief is that you should not exercise before bed because it will affect your sleep. However, recent research has found that this is not necessarily true. In fact, exercising in the evening can improve your sleep. It’s best to avoid high-intensity exercises though, and you should also limit your workout to about an hour before you go to bed.
In addition to regular exercise, there are other ways you can help your sleep. For example, try to eat a healthy meal at a regular time each day, and don’t eat large meals close to bedtime. This can overload your digestive system and interfere with your sleep. Avoid eating any foods that contain caffeine, alcohol or nicotine as well. These are stimulants that can make it harder to fall asleep and can cause you to wake up during the night.
If you’re worried about your sleep habits, it’s a good idea to speak to your healthcare provider. They can advise you on a suitable sleep schedule for your lifestyle, and they can also recommend a mattress or pillow that is comfortable and supportive for your body type.
Don’t Drink Caffeine
The foods and drinks we consume are not just important for our daily health, but they also impact our sleep. Caffeine is a powerful stimulant, but consuming it too close to bedtime can cause insomnia and interrupt your slumber. Drinking caffeine late in the day can also disrupt your internal clock, making it harder to fall asleep.
Caffeine is a natural chemical that acts as a stimulant and can be found in coffee beans, tea leaves, cocoa beans, guarana berries, and yerba mate. It is most commonly consumed in the form of a beverage, such as coffee or soda, but can also be found in some prescription and over-the-counter medications.
When ingested, it can block adenosine receptors and prevent you from falling asleep and getting deep sleep. The effects of caffeine can last for eight hours, and it is best to avoid drinking any type of caffeinated beverage for at least six hours before bed. If you aren’t able to cut out caffeinated beverages completely, try to slowly reduce the amount you consume by switching to decaffeinated options and tracking your intake.
Take A Nap
Napping may be viewed as taboo or for the very weak of heart, but even if you don’t fall asleep during your nap, taking some time to close your eyes and quiet your mind can help boost your productivity and learning. In fact, a growing body of research suggests that naps can improve performance even for those who obtain adequate sleep at night.
The best time to take a nap is during the early afternoon, but if you are unable to do this, try to be consistent with your nap timing throughout the week to help set your body’s internal clock and avoid affecting your ability to fall asleep at your normal bedtime. It’s also best to limit your nap length to 20-30 minutes as this will prevent you from entering deep or REM sleep and waking up feeling groggy.
Setting an alarm is also key, especially if you are new to napping. Dimitriu recommends choosing an alarm that begins quietly and gradually gets louder, like a song. This will make it easier to wake up without a shocking shock, which can cause you to feel groggy upon awakening.
Make Sure Your Bed Is Clean
A clean bed is key to a good night’s sleep. This is because dust mites, bacteria, and musty odors can all irritate your skin and cause breathing problems. Keeping your bed clean can help prevent these issues, and it will also make you feel a lot more relaxed when you climb into it.
It’s recommended that you wash your sheets, pillow cases, and mattress cover once a week. You should also avoid eating or drinking in bed, as this can lead to a build-up of crumbs, dirt, and stains. Using natural-fiber bedding made from cotton or linen can help as well, since they’re more breathable and naturally absorb moisture.
If you notice any stains on your mattress, wipe them down with a mixture of vinegar, hydrogen peroxide, or dish soap mixed with cold water. It’s best to blot the stains rather than scrub them, as this can damage the material and set the stain permanently.
Another tip is to dust all the surfaces in your room, including lamps, headboards, and dressers. You should also regularly wipe down your ceiling fan and window treatments.
