Everybody sleeps to recharge after a long day, but not everyone’s night of sleep is restorative to the body. Several factors like restlessness, insomnia, allergies, and many more can play into whether or not you wake in the morning feeling rested, refreshed, and ready to get on with your day. Let’s review some tips to help you improve your night’s sleep.
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Go to bed at a regular time, and wake up at a regular time. It’s good for your body to get into a routine when it comes to sleep. Altering your sleep patterns drastically can negatively affect your mood, focus, and overall health.
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Increase your sun exposure during the day. Take breaks outside, exercise outside, walk your dog during the day, or try to work near a window with no blinds.
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Limit your technology exposure at night. Turn off the television! Turn off that iPad! The light from electronic devices stimulates your brain instead of encouraging it to relax. Try reading a book, listening to music, or do some stretching instead.
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Keep your bedroom at a comfortable temperature. Your quality of sleep can go down if a room is too hot or too cool.
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Develop a pre-bed routine. Whether it’s taking a shower, stretching, reading, or packing your work bag for the next day, get yourself into a relaxing routine.
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Eat dinner earlier. Your body needs time to properly digest meals, and the closer to bed time you are eating, the more disruptive your meal can be to your sleep. This is especially true of foods that can cause heartburn or indigestion.
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Avoid caffeine in the afternoon. The effects of caffeine can alter your alertness levels long after you’ve finishing drinking it. Cut yourself off after that morning coffee.
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Limit alcoholic beverages in the evening. Alcohol is not conducive to a restorative night of sleep, and can wake you up sporadically through the night. Avoid those nightcaps!
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Eat healthier and exercise regularly. It’s no secret that a healthy diet and regular exercise are good for your body, and these routines play a hand in good, restorative sleep as well.
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De-stress before bed. Avoid doing anything other than focusing on relaxing. Take deep breaths, don’t tense your muscles, and clear your mind of worries and stressors.
No two people will have the same approach to getting a good night’s sleep, but common factors to a bad night’s sleep are shared between millions. If you have chronic sleep conditions, it is advised to see a doctor before taking any techniques into practice on your own.