As important as sleep is to our overall health, it can be hard for some people to get adequate or even quality sleep. This can be detrimental to both your productivity and health over time. If you have been having a hard time catching those Z’s, perhaps these simple and straightforward tips will help.
Create and Stick to a Sleeping Schedule
Go to bed at the same time and rise at the same time. Mammals and creatures of habit and it can be hard adjusting to abrupt changes in sleeping patterns. As such, you’ll want to create a sleeping schedule, and to have an easier time sticking to it, set an alarm for both bedtime and waking up. Once you make this a habit, your body will develop a sleeping pattern, and thus improve your sleep quality. Also, avoid sleeping in during the weekends as this will only make it harder to go back to your regular routine on Monday.
Avoid Working Out Too Late in the Day
Exercise is vital to your health and can actually improve your sleep quality when done earlier in the day. However, doing it just before bedtime will just stimulate your body, making you more active and less prone to sleep.
Avoid Nicotine and Caffeine Intake
Sodas, coffee, energy drinks, and some type of teas contain caffeine, which is a stimulant meant to keep you awake. Its effects can last for hours and so, if you are having a hard time sleeping, it’s not a good idea to consume any nicotine or caffeinated drink afternoon. If you are a smoker, you may want to look for alternatives such as vaping if the substance is taking a toll on your sleep.
Avoid Taking Alcohol Right Before Bedtime
That glass of wine or beer may help you relax, but in actuality, it robs you of REM sleep and an important stage of sleep. Consuming too much alcohol can also impair your breathing at night and cause you to toss and turn, affecting the quality of your sleep. Not to mention alcohol’s hangover effects that are bound to ruin the time you usually wake up in the morning.
Relax Before Bed
A relaxing task such as listening to music or reading can help you unwind and put you in a better position to hit the hay. So, consider making it part of your bedtime ritual.
Take a Hot Bath Before Bedtime
Not only does a bath help you relax and calm down, putting you in a better situation to sleep, but the drop in temperature after getting out of the bath accelerates this feeling.
Create a Comfortable Environment For Sleep
Your bedroom should be clutter-free and a place to relax. Your bed should be comfortable and supportive. Take a look at this best hybrid mattress guide to find the perfect mattress for you.