If sleep hasn’t been coming easily lately, you may want to evaluate your lifestyle. Changing the way you do things in your everyday life could make a big difference in how well you sleep at night. Try putting these eight tips for getting deeper sleep into practice today to start sleeping better right away.
Stick To A Consistent Schedule
Every day of the week, you should try to go to bed as close to the same time as possible. You should also set your alarm for the same time each morning. This not only includes on days that you have to work but also on days that you are off. This change helps your body to naturally feel tired when it is time to go to sleep. To get even better results, don’t nap during daytime hours.
Relax Before Bed
Instead of jumping right into bed, take a little bit of time to relax. Climb into a warm bathtub or read one of your favorite books. By making this relaxation time part of your sleep routine, you can fall asleep more easily.
Create A Setting That Is Conducive To Sleep
The quality of your sleep depends a lot on your surroundings. You can turn your bedroom into an amazing place for sleeping by making a few minor changes. Start by evaluating the temperature of the room. Ideally, it should fall somewhere in the range of 18 to 21°C. Eliminate unwanted sounds or noises. If there are sounds you can’t control, try wearing earplugs when you sleep. Hang blackout shades or use an eye mask to keep any light from interfering with your sleep.
The Sleep Council recommends replacing your mattress approximately every seven years. Over the course of that seven years, you will lay on your mattress for about 20,000 hours. It is easy to see why mattresses wear out since they get so much use. According to studies, the effect of sleeping on a low-quality mattress is like missing out on an hour of sleep each night. Upgrade your mattress today with a Sleep Number.
Free Your Mind From Worry
Stress and anxiety can keep you up at night. If you tend to overthink things when you lay down, you may find it beneficial to write down all of your worries before you go to bed. Jotting down a list of all of the things that you need to do the following day can also be beneficial. Meditating is another healthy habit to get into since it can help you get a handle on your stress.
Eliminate Anything Distracting In Your Bedroom
The only thing that your brain should think about when you are in your bedroom is sleeping. To create positive associations with the space, avoid using your computer or turning on the TV before bed. If you leave the TV on or turn on the radio, it could make it more difficult for your mind to relax. It also could cause you to wake up during the night.
Limit Your Use Of Stimulants Like Caffeine Or Nicotine In The Evening
Caffeine and other stimulants can stay in your system for hours, making it hard to sleep at night. Don’t make the mistake of thinking that alcohol will help you sleep better, either. Even though it may make it easier to fall asleep, you usually will wake up more often during the night and won’t be able to reach the deeper levels of sleep after drinking.
Watch What You Eat Before Bed
Chowing down on a giant meal just before bedtime can make it much more difficult to sleep. When your body is trying to digest food, sleep won’t come as easily. To avoid any problems, try to have your last meal at least a couple of hours before you go to sleep. This is especially important if you are eating something sugar-laden or extremely heavy.
Get Enough Exercise
The amount of exercise that you get can have a big impact on your sleep. If you want to get deeper sleep, try exercising more often. There is one caveat, however: you need to exercise early in the day rather than right before bed. Ideally, you should finish your workout a minimum of three hours before bedtime.