One improvement you can make is to stick to a consistent bedtime and wake time every day. This includes both weekdays and weekends. Our body has a natural sleep and wake cycle. This cycle is known as the ‘circadian clock.’ This is a clock that monitors when you should be sleeping and when you should be awake. By waking up consistently at the same time every day, you’ll find that your body will have a much better sense of when it’s time to sleep at night. Thus, making it easier to fall asleep. You may even notice you can wake up at the same time without an alarm clock with how consistent your body gets.
Establish Bedtime Rituals
One thing that you can do to improve your sleep is to create and stick to some type of bedtime ritual. A bedtime ritual can be a great way to help you prep your body for sleep. It’s a good way to separate being active from going to sleep. This is why you don’t want to participate in any stimulating activities before bedtime. This includes but isn’t limited to watching television, working out, or even playing games. Instead, you want to shift to doing things that are relaxing and conducive to getting you tired. This could include reading a book, listening to calming music, or even doing deep breathing exercises. Try not to use any electronics with screens because they emit blue light. Blue light can simulate natural sunlight which can activate your wake cycle. This can make it increasingly difficult to fall asleep.
Create an Optimal Sleep Environment
You will want to ensure that you are creating an environment that is dark and cool. Having a dark and cool environment will be conducive to better sleep. You want to free yourself from any distractions with sound-isolating foam if you live in the middle of the city. If not, you could always use white noise machines or a mobile app to drown out the noise. Getting blackout curtains can be a good way to keep street lights from disturbing your sleep. You also want to invest in a quality mattress and pillow. Both of these things can make you increasingly comfortable as you lay down to sleep. Read about the benefits of Beautyrest 2021 mattresses.
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Isolate Your Bedroom
When you are looking to improve your sleep, you need to focus on isolating your bedroom for sleep and sex. You want your body and brain to develop a natural and strong association with your bed and sleeping. When you lay down in bed, it should be a clear signal to your body and brain that it’s time to shut down for the night. Thus, you don’t want to use electronics while in bed, watch television, or do anything else. Stick to only using your bed for sleep and sex. If a clock is something that causes you to have anxiety, get rid of it. At least move it away from your nightstand or turn it away from you to avoid it causing you distress.
Eat Before Bed
While you don’t want to consume too much food before your bedtime, you do want to get something in your stomach. Ideally, you’ll avoid a heavy meal and opt for a smaller and lighter meal instead. Try to avoid anything that could cause a disturbance in your sleep including acidic foods which can lead to heartburn and indigestion. Avoid drinking too much liquid before bed including water. When you drink too much before going to sleep, you increase the chances you’ll wake up in the middle of the night having to go to the bathroom.
When you are looking to optimize your sleep, you should try to incorporate more exercise into your day-to-day life. Exercise is crucial to staying healthy and by exercising, you will tire out your body to allow for a more restful sleep.
Caffeine is a stimulant. Because of this, it can negatively impact your sleep. You’ll want to avoid drinking or taking any caffeine before bedtime. Ideally, you’ll have your last cup of coffee before noon. That’s generally a good time to start avoiding caffeine because its effects can last up to 6 hours. Therefore, you will want to ensure that you aren’t drinking it too late in the day. If you feel like caffeine might be contributing to poor quality sleep, try to avoid it in the afternoon and it should help.