We all know that sleep is important for our health, but getting the right amount of quality sleep can often be challenging. Sometimes we don’t get enough hours in a night, and other times we may not be sleeping well during those hours.
Either way, if you’re looking to improve your sleep habits, one or more of them will surely help.
Turn off your phone at night.
It’s time we all faced the facts: we’re addicted to our phones. We can’t put them down and turn them off at night because it is the only thing that keeps us entertained. But if you want a good sleep, then it’s time to stop checking your phone as soon as you head for bed. You’ll be so much more relaxed and will have an easier time falling asleep when no alerts or notifications are waiting for you.
Have a hot bath.
Not hot enough to make you uncomfortable, though. The heat of the water relaxes the muscles and causes the core body temperature to drop afterward, which sends a sleep signal to the brain. This is great for children too. It only works for baths, though, not showers!
Get more light during the day.
Light from the sun is what makes us feel awake and energized during the day. But, as soon as it’s dark, our body knows it’s time to sleep. Darkness triggers a hormone called melatonin that helps regulate your sleep cycle. So if you’re looking for a way to help you get better sleep at night, try getting more light during the day.
Don’t lie in bed and worry about not sleeping.
This will only cause stress and make sleep even harder to achieve. If you become concerned about not sleeping, get up and make yourself a drink (not coffee!) Find something to read. Stay up until you feel sleepy again and only then go back to bed.
Go to bed at the same time every night and get up at the same time every morning.
This reinforces the natural biological rhythm and helps your brain send a sleep signal. It also reinforces a habit. Habits are an essential part of better sleep. You won’t be able to do this every single night; there will be nights where you might go out to a show or out on the town with friends! However, if you manage most nights, this will still work well.
Don’t go to bed until you are tired.
This sounds like a direct contradiction of the previous tip! The logic behind this is that if you are not sleepy, you will lie in bed awake and start worrying about not going to sleep. The most essential part of all this is to get up at the same time every morning, no matter what time you went to bed the night before. Eventually, you will feel very sleepy at your regular bedtime. Getting up in the morning when you are still tired is not easy, but it will help in the longer term. Stick with it!
Keep a sleep diary.
This, while rather tedious, will give you an excellent idea of your sleep patterns and will be a necessary record if you ever decide to visit a sleep clinic for help. Some people have done this and found their sleeping problems disappeared of their own accord!
The sleep diary should note the following:
What did you have for dinner?
What drinks do you consume after dinner?
Were any naps taken during the day?
What time do you go to bed?
How long does it take you to fall asleep?
If you wake up during the night, what time do you wake up in the morning?
How do you rate the quality of sleep (1-10) Any further observations?
Do this every day for a few weeks, and you should see a pattern emerging.
This will give you invaluable information on your sleep habits and patterns. Develop an evening ritual. Do the same things at the same time each night. This programs the unconscious mind that you are preparing for sleep.
Exercise more during the day.
It is important to exercise during the day in order to get a better night’s sleep. A study found that people who exercised before bed slept significantly longer than those who didn’t. Essentially, if you want to get more sleep, then you should exercise during the day. Additionally, studies show that exercising helps improve mood and decreases stress levels for adults with anxiety or depression. This means that not only does it help with your sleep but also other aspects of your life as well!
Practice muscle relaxation.
Relaxation is the key to good sleep. One way to relax your muscles is by engaging in muscle relaxation exercises, which can be done before bedtime. A few minutes of exercise like this get the body and mind ready for sleep. Some examples of such exercises include sitting on the floor with legs straight out and hands behind you holding onto your toes; lying down on your back with arms stretched overhead, or sitting up against a wall with one leg extended and one knee bent so that both feet are flat on the ground.
On a final note, you don’t have to be a doctor or health expert to understand that sleep is essential. It’s the time when your body repairs itself, grows stronger, and prepares for the day ahead. But many people are struggling with getting enough sleep because of busy schedules, stressful lives, and other factors.
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