With our busy schedules, many tasks and activities, sleep is not always the first thing we think about. However, sleep is crucial to our health health and happiness. With daylight saving time set to end this month, now is the perfect time to evaluate and improve your sleeping habits.
Why is sleep important?
Getting 7-9 hours of sleep every night can improve our mental and physical health, reduce stress, and boost our memory. Sleep also plays a key role in our ability to learn and retain information, and it can affect our mood and energy levels throughout the day.
Here are seven tips you can follow to improve your sleep.
Be consistent
In a perfect world, we go to bed around the same time every day and get up at the same time the next day. Sometimes this can be a challenge as our layout will vary from day to day. Creating a nighttime routine can help. Here's how to get started:
- Slowly adjust your sleep rhythm. Sleep habits don't change overnight, so it's important to be realistic about what time you can go to bed and wake up. Think about your current sleep schedule and focus on making changes in small steps. For example, if you usually go to sleep at midnight, it may not be realistic to fall asleep right away at 10am. Instead, try to start a new routine in a few weeks by going to bed about 15-20 minutes earlier every few days.
- Stick to it (even on weekends). Sticking to a consistent sleep routine is just as important on the weekend as it is on weekdays. Try to make a sleep schedule that fits your schedule throughout the week. If this seems too challenging, allow yourself to deviate from your normal routine for 1 to 2 hours. Limiting changes in your habits can help you stay on track and prevent excesses from sleeping too much or too little.
Limit your caffeine intake
What you do during the day plays a role in how well you sleep at night. It should go without saying, but avoid drinking caffeine before going to sleep. Being a stimulant, caffeine makes it difficult for your brain to relax.
For the best quality sleep, try to drink your coffee only in the morning. Caffeine can stay in your system for about eight hours. If you're in the mood for coffee or tea, opt for decaffeinated options. You still get the same great taste without sacrificing sleep for it later.
Exercise earlier in the day
Proper training provides more adrenaline and increases your alertness. This in itself is great, especially at the start of the day, but not when you want to go to bed on time with a good night's sleep. Therefore, try to ensure that there are at least three hours between your training and bedtime and give your body the necessary time to relax. It is better for your night's sleep to opt for relaxing activities such as meditation, yoga or reading in the evening.
Adjust your environment
Our bedrooms can have a surprising effect on how much we sleep. Bedtime is meant to disconnect and de-stress. To make it easier to fall asleep, make sure the bedroom is intended for sleeping and not, for example, watching TV. This helps your body to enter "sleep mode". You can improve your nighttime sleep by making a few simple adjustments, such as:
- Adjust your room temperature to a lower temperature at night
- Use your bed to relax and rest
- Try a fan or an app with “white noise” to minimize disturbing noises
- Wash your sheets regularly for a more relaxing effect
- Make sure the room is dark so your internal clock knows it's bedtime
If you have trouble sleeping, it could be related to your bedroom. Is it too hot when you are trying to sleep? Too cold? To perfect your bedroom, try setting the temperature, cleaning your room, and removing unwanted lights or noises.
Put your phone away
Try to reduce the amount of time you spend on your devices before going to bed. Simply putting your phone away at least an hour before going to bed will help you fall asleep faster. If you can't completely ignore your phone, at least consider turning off all notifications and using your night mode. Do not put your phone on your bedside table, but on the other side of the bedroom, this will help to avoid being tempted to check your phone in the evening or even at night or check it first as soon as you wake up. to pick up again.
Try relaxing activities before going to bed
Make your sleep routine a habit by doing the same activities every night before bed. This tells your body it is time to relax and prepare for sleep. Your nighttime routine can include a variety of activities from showering and brushing your teeth to reading or meditating.
If you find yourself in bed for 20 minutes or more after your relaxing activities and still can't sleep, don't worry. Sometimes your system needs extra prompts to settle down. If this happens, it is time to get up, do another 20 minutes of quiet activity (such as reading a book), and then go back to bed. Don't force yourself to lie in bed until you fall asleep - this can actually add to stress and make it harder to fall asleep.
Supplements and CBD
You can also try a natural supplement like melatonin, valerian or popular CBD. If you know you have to go to bed, you can try such a supplement. For example, unlike many other sleep medications, melatonin has a relatively low risk of negative effects.
If you have something that requires you to wake up early, try taking some to help you fall asleep faster. Don't rely on a bedtime supplement every night, but sometimes it can make all the difference to having a night of great deep sleep.
Of course, if in doubt, it is always advisable to contact your doctor when considering a supplement or if you suffer from persistent sleeping problems.
