Sleep is an important part of our everyday routine. Without a good night of sleep, we aren’t productive, active, or engaged. Yet many people struggle to fall asleep and stay asleep throughout the night. These tips will help you improve the quality of your sleep, ensuring that you’re ready for the day ahead.
We rely more and more on technology. We spend our days working in front of a computer. We unwind by scrolling through our mobile devices. If we struggle to fall asleep, we reach for the nearest screen. The light that emits from these devices can actually prevent you from falling asleep. It can trick you into thinking that you should be awake. Make your bedroom a technology-free zone. Cover the screen on your alarm clock, keep the TV off, and leave technology in a different room.
Exercise in the Evening
According to Daniel DeMoss exercise is one of the best ways to drain energy and prepare the body for sleep. Plan your exercise routine in the evening to take advantage of the tiring effects. Your daily exercise doesn’t have to be too strenuous. Simply taking a walk in the evenings can help you sleep better at night. You should avoid rigorous activity right before bed, however, as it can give you an extra burst of energy. Instead, try calming exercises such as yoga or deep stretching.
Avoid Caffeine in the Evening
Many people rely on caffeine from coffee and other sugary drinks to get through the day. You don’t have to give up your caffeine entirely, but know when it’s time to switch to water. Drinking caffeine in the evening can prevent you from falling and staying asleep. Be aware that some products you consume might contain contents of caffeine. Those items should also be avoided.
Create a Consistent Sleep Schedule
Humans are creatures of habit: We function best when on a schedule. Over time, your body learns when it should be sleeping and when it should be awake. The best way to regulate your internal clock is to stay consistent. Go to bed and wake up at the same time every day. Follow this routine even on the weekends. Creating a sleep schedule can also help you time your daytime naps so that they don’t interfere with getting a good night of sleep.
Control Your Room’s Temperature
Setting your thermostat too high or having a hotter than average bedroom can also prevent quality sleep. The best sleep occurs when the bedroom temperature is between 60 and 67 degrees Fahrenheit. The decreased body temperature tells your body that it’s time to sleep, so you’ll have an easier time falling asleep. Upgrading your home’s HVAC unit is an important step in keeping a consistent and comfortable temperature in your room.
Sleep is a necessity. Our bodies and minds don’t function as well when they’re lacking quality sleep. To improve the quality of your sleep, try one of these five tips that are sure to get you a refreshing night of sleep.