Does sleep seem elusive to you? Here are a few tips to help you sleep better at night.
- Create A Sleep Schedule
Make an effort to go to bed at the same time each day, every day. While it may seem difficult at first, sticking to the set schedule will train the body to switch into sleep mode whenever the time approaches. You also need to set a wake-up time for the same too and ensure you allocate at least 7 hours of sleep every day. Setting a realistic sleep schedule will help maintain a healthy circadian rhythm and keep you alert and productive during the day.
- Get as Much Sunlight as Possible
Letting the sunshine on your face first thing in the morning has its benefits. Aside from the dose of vitamin D, the sunlight helps reset the body’s sleep-wake cycle, boosting your alertness significantly. Basking in the morning sunlight helps the body regulate sleep hormones, allowing you to take on daily tasks efficiently. It also has a direct impact on how well you will sleep later in the night.
Regular exercise is good for your health and sleep. According to sleep experts, taking on physical activity for at least 15 minutes in the morning improves your chances of enjoying a good night’s sleep. The exercises don’t have to be extreme; a simple bike ride down the street, the morning jog, or even an early morning swim is enough to get the heart pumping and promote sleep.
- Consider Weighted Blankets
Weighted blankets have proven to be quite effective for individuals suffering from various conditions, including restless leg syndrome, insomnia, and autism. The blanket induces sleep by eliminating the sense of loneliness that most people with these conditions have, allowing them to drift to sleep easily and quickly. This option is however subjective as some individuals may like the deep touch, while others won’t.
- Raise Your Body Temperature A Bit
The idea here is to superficially increase your body temperature a few degrees higher, then let it come down soon after, inducing sleep. This is why sleep experts recommend getting a hot or warm bath/shower before bedtime, as this seems to help induce sleep afterward. The bedroom temperature might, however, need to be a few degrees lower than the room temperature for this to work. The gradual drop in temperature helps body processes to slow down and allow a sense of calmness and sleep to take over.
- Avoid Digital Screens
While watching the late-night news on your TV might not affect your ability to fall asleep, using smartphones or the computer this late certainly will. These digital screens produce blue light that has proven to inhibit the body’s ability to produce sleep hormones. That said, you want to stay off these digital screens several hours to your bedtime if you are to catch any sleep. Consider weaning yourself from these devices an hour before bedtime and only respond to social media and emails in the morning.
- Create A Restful Sleep Environment
The bedroom environment needs to be just right to promote sleep. The mattress/bed needs to be as comfortable and supportive as possible, read this Nectar mattress review. You might also want to invest in a white noise machine if living in a noisy neighborhood or have a noisy neighbor, for that matter. Lower temperature in the bedroom by 5 degrees, then ensure no foreign lights are getting in either. Blackout curtains or an eye mask might come in handy here. It is only in a calm and restful environment that you will be able to drift to sleep easily.