Getting a good night’s sleep could be the secret to being productive and having a positive attitude the following day. Still, many don’t get the luxury of a great night’s sleep. Spending the night tossing and turning can be a miserable experience for both you and your partner.
If you suffer from a lack of quality sleep, these tips could help you overcome those obstacles and spend more hours dreaming the night away.
1. Get Proper Sunshine During the Day
Human bodies need a proper amount of daily sunshine to help keep our inner clock or circadian rhythm in check. The sun’s rays help keep our energy going during the day and improve sleep quality and duration. People suffering from insomnia have benefited from 80% improved sleep by simply adding 2 hours of bright light exposure from the sun or artificial bulbs.
2. Reduce Bluelight Exposure
At night, when our bodies are winding down, light exposure is one of the worst things we can do for our circadian rhythm. Blue light from smartphones and devices tricks our brain into thinking it’s daytime while limiting hormones like melatonin that promote healthy sleep patterns. Sleep experts advise us to turn off these devices 2 hours before bed or wear glasses with blue light-blocking capabilities.
3. Limit Caffeine Intake
If you are like me, you might find it hard to be productive without caffeine. That being said, consuming caffeine 6 hours before bed can really alter your sleep schedule. Caffeine can stay in your system for up to 8 hours, so that afternoon pick-me-up can keep your mind racing when trying to count sheep at night.
4. Skip the Long Daytime Naps
Indulging in a long nap during the day can completely disrupt your inner clock. Experts agree that a quick 30-minute power nap can improve brain function and productivity. Still, anything longer is going to ruin your evening bedtime.
5. Take a Melatonin Supplement
Melatonin is a natural hormone in our bodies that helps regulate sleep patterns. Melatonin supplements are a popular over-the-counter medicine to induce sleep. They come in many different dosages, making it an easy option for those adjusting to new time zones or just looking for a solid night’s rest.
6. Avoid Alcohol
While having a few drinks in the evening might seem like a great way to wind down and relax at night, it isn’t helping you get quality sleep. Alcohol can lead to snoring, sleep apnea, and disrupted sleep patterns. Drinking also reduces natural melatonin production, which helps you drift off to sleep peacefully.
7. Set the Perfect Bedroom Temperature
Being too hot or too cold can keep you tossing and turning at night. Recent studies have shown that temperature has a greater impact on the quality of sleep than external noise. The optimal temperature is said to be 70 degrees Fahrenheit. Obviously, this varies from person to person, so experimenting with this temperature to find what is best for you can help you get the perfect night’s rest.
8. Avoid Late Night Eating
Allowing your body to digest your meals might be a key factor in helping you fall asleep and stay asleep longer. Experts believe a low-carb diet can be the best for quality sleep patterns. It is also said that consuming a large meal 4 hours before bedtime can disrupt sleep hormones, leading to a rough night’s sleep.
9. Take a Bath or Shower
A morning shower can help wake you up, and an evening bath or shower can easily help you relax and wind down. Relaxation is the key to getting a great night’s sleep. Experts agree that a hot bath 90 minutes before bed can help you relax fast. If you do not want to take a full shower, a hot foot bath can have similar relaxing effects that will help soothe you into a cozy slumber.
10. Clear Your Mind
In addition to a hot bath or shower, other forms of relaxation can be highly beneficial. Look into other restful activities like reading, listening to music, meditation, or stretching habits to calm the mind and body. Whatever clears your mind and helps soothe the body will provide more quality sleep for longer periods of time.
11. Exercise Regularly
Science has proven exercise to be a vital factor in healthy sleep regimens. A simple exercise routine can be a quick fix for people suffering from insomnia. In sleep studies, a person who works out regularly has been shown to fall asleep 55% faster, reduce anxiety by 15%, and increase sleep time by 18%. Exercise might be the answer to your sleep problems. Still, experts say to avoid exercise right before bed due to an increase in adrenaline.
12. Upgrade Mattress
It may be time for you to throw out that old, lumpy mattress and get something new. You should replace an old mattress every 5 to 8 years, so it might be time. A comfortable bed can help you sleep better while avoiding back and neck pain. We spend about a third of our lives on our mattresses, so you want that third to be as comfortable as possible.
13. Be Consistent
Sticking to a schedule is the best way to keep that inner clock running smoothly. Going to bed and waking up at the same time of the day can train your body to know when it is time for sleep. Mixing up bedtimes might become detrimental to getting that perfect night’s rest. Try to stick to these schedules the best you can for an optimal night of sleep.
14. Block Out Excess Noise
If you live in a big city or a crowded apartment complex, outside noise can be a distraction when it is time to sleep. Devices that emit white noise can help block out street traffic, barking dogs, sirens, and other city noises. White noise has been shown to lower anxiety and increase natural sleep hormones. There are many free apps on your phone to try if you live in an area with excess noise.
15. Seek Professional Help
There could be an underlying medical condition to your lack of a good night’s sleep. Excessive snoring and burning pains in your chest, stomach, and throat can be more severe than you would think. Engaging in a sleep study could give you a head start in treating potential diseases like sleep apnea.
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