Struggling to get a good night's sleep? From understanding the importance of creating a regular sleep pattern to tips on managing stress - this guide will help you get the rest you need so that you can be rested and energized for each day.
Stick to a sleep schedule
Consistency is key when it comes to sleep ā one of the best things you can do to improve your sleep quality is to stick to a consistent, regular sleeping schedule. Winding down and going to bed at the same time each night helps to regulate your internal clock, so you wake up feeling refreshed instead of groggy. Plus, it helps ensure that you get the necessary 8 hours of sleep!
Eliminate all sources of light in your bedroom
Your body produces melatonin to help you fall asleep, and exposure to light interferes with its production. To make sure your bedroom is properly dark, invest in blackout curtains or shades and keep electronic screens away from your bed while sleeping. Make sure any night lights are covered and do not provide light throughout the night. If necessary, wear a sleep mask or eye covers to block out any remaining light.
Wind down before bed with relaxing activities
Wind your day down with relaxing activities before bed. Take 15-30 minutes of quiet time to write, read, have a bath, or listen to calming music. Establishing calmness before you get into bed can give your body and mind a break from the worries and stress of the day and make it easier for you to fall asleep faster.
Improve the quality and comfort of your mattress and pillow
Having comfortable and supportive bedding can make all the difference in how well you sleep. Investing in a mattress that is right for your sleeping style and body type is one of the most important factors for getting quality sleep. In addition, replacing your pillow every few years will ensure you get enough neck support throughout the night. Keeping a cool temperature in the bedroom can help create an environment that encourages restful nights as well.
Exercise regularly during the day and avoid nicotine and caffeine late in the evening
Exercise can be beneficial in improving your quality of sleep as it helps to regulate hormones that keep you asleep and aids in calming anxieties. However, it's best to refrain from exercise close to bedtime as this can increase alertness and make it harder for you to drift off. Additionally, nicotine and caffeine both stimulate the body and should be avoided closer to bedtime as they can prevent you from falling asleep.
Ā