The Centers for Disease Control and Prevention (CDC) estimates that a third of all adults aren’t getting an adequate amount of sleep. Most doctors advise adults to get seven hours of sleep on a nightly basis. Unfortunately, hectic schedules, high stress levels, and technology can make it challenging to fall asleep.
There has never been a better time to start improving your sleep. Developing good sleep hygiene, which is a term used to describe your sleeping habits, is an important part of caring for yourself. Before we look at the tips below, are you lying comfortably? Many people don’t realise how old their mattress is, take a look at the icomfort mattress and give yourself the best chance at getting a good night’s sleep.
To start sleeping better at night, try using these five easy tips:
- Lower the temperature in your bedroom.
Experts who specialize in sleep problems recommend setting the temperature in your bedroom in the 60° to 67° range. As you drift off to sleep, the temperature of your body falls. Setting the temperature in your room a little bit cooler can help facilitate this process, making it faster and easier to fall asleep.
- Say no to caffeine.
Caffeine has a stimulating effect that can last for hours after you consume it. To avoid caffeine-related sleep problems, don’t consume caffeinated foods or beverages at least 4 to 6 hours before going to bed. Try to finish consuming any chocolate, tea, coffee, or caffeine-laden pain relievers before the middle of the afternoon so that they won’t keep you up at night. Instead, try drinking decaffeinated coffee, fresh fruit, or herbal tea. If you need to take a pain reliever, opt for Tylenol.
- Establish a standard bedtime routine.
Approximately an hour before bed, begin relaxing your body and your mind by trying out some of these activities:
* Soaking in the bathtub
* Settling in to read a light-hearted book
* Listening to relaxing music
* Starting a meditation practice
* Stretching or performing restorative yoga
Reserve your bed for sleeping rather than performing other activities. Don’t spend time taking care of items on your to-do list, working, or performing other activities that could make your mind more active.
- Get on a regular schedule.
Decide on a regular bedtime and stick with it. Going to bed at the same time on a nightly basis helps program your body clock, making it easier to fall asleep. Maintain this routine as closely as possible on the weekends, as well. Otherwise, you may have trouble falling asleep when Sunday night rolls around.
- Work out in the morning.
When you perform intense exercises, it increases your energy levels, which can make it more challenging to drift off to sleep. To avoid allowing your workouts to disrupt your sleep schedule, try scheduling them during the morning hours. If you want to work out in the evening, opt for more moderate exercises like walking or performing yoga.
Life can get hectic – particularly during the holiday season. Maintaining your health starts by getting on a regular sleep schedule. Sleeping soundly through the night is the best way to stay healthy, both mentally and physically.