Do you often have trouble getting to sleep? Maybe you frequently wake during the night and don’t feel rested in the morning.
Stress and changing routines can make it difficult to get quality rest. However, there are many ways you can work toward improving this situation. Here are ten habits that can result in better sleep.
1. Keep a Consistent Schedule
Your body’s internal clock responds best when you have a consistent bedtime and wake time. It takes discipline to stick to a schedule, especially on the weekends. However, you’re sure to find it helps you get to sleep and feel more rested.
2. Implant a Bedtime Routine
In the last couple of hours before you go to bed, follow a regular routine. Choose calming activities so your brain gets the message that it’s almost time to sleep. For example, a warm bath or shower can help you relax.
3. Replace Your Mattress
It’s often hard to get to sleep if your bedding isn’t comfortable. Even the best mattress brands need replacing at least once every ten to fifteen years. If yours is past its prime, consider a new one to support better
4. Dim the Lights in the Evening
Bright light sends our brains the message that it’s time to be awake and active. For this reason, reducing illumination in the hours before bedtime helps the brain and body slow down, ready for rest.
5. Avoid Napping
If you often take a nap in the middle of the day, you may need to learn to push through until bedtime. An afternoon snooze may interfere with your ability to get to sleep at night.
6. Exercise Daily
Everyone knows that exercise has many health benefits, but did you know it can also help you rest better? Vigorous physical activity, especially in the afternoon, may leave you feeling sleepier at night.
7. Control Temperature
Most people sleep best in temperatures between 60 and 67 degrees Fahrenheit. Try to keep your bedroom in this range for the best chances of resting well at night.
8. Make Your Room Dark
Darkness typically facilitates sleep. If your bedroom gets a lot of illumination from street lights, you may need to invest in blackout curtains. Eyeshades can also help resolve this issue.
Even tiny lights from electronic devices can interfere with sleep. Turn off or cover anything that produces illumination.
9. Reduce Noise
Most people sleep best when it’s quiet. If noise from a busy street or a partner’s loud breathing disturbs you, consider using earplugs. You may also wish to try a fan, humidifier, or white noise generator to help drown out such sounds.
10. Try Relaxing Food Supplements
Melatonin is a hormone the human body produces. It plays a key role in controlling your sleep cycle. If the above tips aren’t enough to improve your rest, you might want to consider a supplement.
Several other natural products can help you relax and sleep better. These include:
- Ginkgo biloba
- Valerian root
The Bottom Line
There are many habits you can cultivate to improve your sleep. You can start by keeping a consistent schedule and implanting a bedtime routine. Replacing your mattress and dimming lights in the evening may also help.
Avoid naps, exercise daily, and keep your room cool, dark, and quiet. If you still have trouble resting, try a natural supplement like melatonin. Doing all this will help you sleep better at night.