The quality of your sleep can make or break your day. When you don’t get enough sleep each night, it can have a negative impact on your mental and physical health. This can make it challenging to go through your day-to-day life and tackle tasks you may face at work, school or home.
Everyone is different, but these proven tips will help anyone who struggles with getting restorative sleep each night.
Turn Off the Lights
Everyone’s different, but research has shown that blue light has a significant impact on our sleep patterns. In fact, it can increase the time it takes you to fall asleep by 50%!
This is because blue light reduces the amount of melatonin your body produces (melatonin is the hormone that helps us fall asleep). So if you’re struggling with falling asleep, turn off the lights at least 2-3 hours before you plan to go to bed.
You can also install a blue light filter on your phone or computer to avoid the blue light while you’re online. Another helpful tip is to avoid caffeine earlier in the day. Caffeine is a stimulant that can make it harder to relax and fall asleep.
For example, if you drink a cup of coffee at 3 pm, you might not feel the effects until 7 pm. As a result, you may have a harder time falling asleep that night.
Stick to a Sleep Schedule
Your body is built to follow a sleep schedule. This means that you’re biologically programmed to fall asleep and wake up at certain times each day. Luckily, you can actually shift your sleep schedule to accommodate your work and life schedule by following a sleep schedule.
Start by figuring out when you naturally fall asleep and when you wake up naturally. You can use an app or a sleep tracker to help you track your sleep patterns. Then, shift your schedule so that you’re going to bed 15-20 minutes earlier and waking up 15-20 minutes earlier each day.
Over time, your sleep schedule will shift to the new routine, and you’ll start to feel more energized each day.
If you want to get a better night’s sleep, you might want to consider adding exercise to your routine. Exercise can help you fall asleep faster and stay asleep longer. It can also improve the quality of your sleep by releasing endorphins that can reduce stress and improve your sleep quality.
Start with 15-20 minutes of low-intensity exercise at least 3 hours before you plan on going to bed. You can also try a gentle yoga or meditation routine to help you relax before bed. Exercise doesn’t have to be intense to have a positive impact on your sleep.
In fact, higher-intensity workouts may actually prevent you from sleeping as efficiently. You can choose from a variety of exercise routines to find the one that works best for you.
Eat a Light Dinner
A heavy dinner can make it harder to fall asleep. In fact, eating a large dinner within 3 hours of bedtime can make it almost impossible to fall asleep. Instead, you want to eat a light dinner to help you fall asleep quickly.
Choose foods that are light and easy to digest, such as a salad, soup or grilled chicken. You can also drink warm milk before bed to help you relax and fall asleep. If you’re still having trouble falling asleep, try cutting out caffeine and alcohol from your diet.
Caffeine and alcohol can make it harder to relax, which can reduce the quality of your sleep. You should also make sure to get enough exercise, eat a healthy diet and get plenty of sunlight in the daytime. All of these things can help improve the quality of your sleep.
Darken Your Room
One simple way you can improve the quality of your sleep is by darkening your room. Light is a powerful trigger that can keep you awake while also reducing the quality of your sleep.
Blue light emitted from electronic devices (such as smartphones, tablets, computers and TVs) can prevent you from getting a sound sleep by reducing the amount of melatonin your body produces.
To reduce light in your room, try to avoid using bright lights and electronics before bed. You can also use blackout shades or curtains to darken your room and block out any light from outside. To reduce light from inside your room, you can also wear an eye mask.
Cognitive Behavioural Therapy
Sometimes, you can’t quite pinpoint why you’re struggling with sleep. If this is the case, you may want to consider cognitive behavioral therapy (CBT). CBT is a strategy used to treat issues like anxiety and insomnia by focusing on how your thoughts and behaviors may be impacting your health.
With insomnia, the goal is to address the underlying cause and reduce insomnia over time. You can find a therapist that specializes in CBT online or at your local psychiatric clinic.
Not having enough sleep can sometimes even lead to frustration which can lead to something else.
Fortunately, we’ve outlined plenty of ways to boost the quality of your sleep so that you wake up refreshed every morning. To help you get more zzzs at night, these tips are curated for a better night’s sleep that will leave you feeling energized and ready to tackle the day ahead.