There are many factors that can interfere with a good night’s sleep. Stress, diet, family and work schedules, even where you sleep can have a profound effect on the amount of restful hours you get each night. Sometimes things are just out of your control, but these 6 tips for better sleep can help encourage your body to make the most of it’s downtime.
1. Stick to a sleep schedule
According to the CDC, the recommended amount of sleep for a healthy adult is 7 hours. So, setting aside about 8 hours each night for sleep is a great way to ensure your body has enough time to fall asleep, stay asleep, and awaken feeling well rested. Pick a bedtime and stick to it! Your body will conform to your daily routines, so going to bed at the same time every day will help reinforce good sleeping habits. Try to limit the difference in your sleep schedule from weekdays to weekends by no more than one hour. Be consistent to reinforce your body’s sleep-wake cycle.
If you are not falling asleep within 20 minutes after hitting the sack, leave your bed and go do something relaxing like reading a book or listening to soothing music. Go back to bed when you feel tired.
2. Pay attention to what you eat and drink
In order to avoid discomfort try not to go to bed hungry or over-stuffed. Avoid heavy or large meals within a couple hours of bedtime. Also, avoid anything that may stimulate your body such as nicotine, caffeine, or alcohol. The stimulating effects of nicotine and caffeine stay in your system for hours and even though alcohol can make you sleepy, it will also disrupt your sleep later in the night.
3. Create a restful environment
The best place to get some sleep is in a room that is cool, dark, and quiet. That means putting your phone down and turning off the television. Exposure to light sources such as these can make getting to sleep challenging. Instead of watching tv or scrolling your phone right before bedtime, do something relaxing like taking a bath, reading a book, or meditating.
4. Limit daytime naps
Hey, we all need a nap now and again, but overdoing it can harm your nighttime sleep. If you’re feeling tired during the day, limit nap time to under 30 minutes and don’t nap too late in the day. This can be tricky for someone who works the night shift. An evening nap before work may help you get through your shift feeling more well-rested, just stick to a routine and your body will adapt.
5. Incorporate physical activity into your daytime routine
Spend time outside when possible and incorporate physical activities and exercise into your everyday routine, just not too close to bedtime. Moderate to vigorous exercise can increase your sleep quality by reducing the time it takes to fall asleep and the amount of time you lie awake in bed during the night. Physical activity can also help alleviate daytime sleepiness and, for some people, reduce the need for sleep medications.
6. Manage stress
Worries and concerns during the daytime, left unresolved, can follow you into the night. One helpful tip is to actually write down your stresses at the end of the day and put them aside until tomorrow. Get organized, set priorities and delegate tasks to relieve stressful situations which may arise each day. Meditation at the end of each day is a great way to relieve stress and feel more relaxed before bedtime.
