Do you get enough quality sleep?
Many people struggle with getting enough sleep, which can affect things like concentration, hormone levels and memory. Good sleep on the other hand has many benefits like helping your body recover, increased energy and better focus.
There are many things you can do to sleep better and trying out just a few of these tips might be enough to make a significant difference.
- Create a good sleep schedule.
You should have a set bedtime and wake up time every day, even on the weekends. This helps to regulate your body’s internal clock, making it easier to fall asleep and wake up. Most adults need 7-9 hours of sleep depending on factors such as age.
- Avoid bright lights and screens before bed.
Watching tv or checking your phone before bedtime should be avoided, this is because the light from screens interfere with your circadian rhythm. A better option would be to read a book, which is also a great way to relieve stress!
- Don’t eat big meals before going to bed.
Eating before you go to bed isn’t a problem but big meals aren’t recommended later than 2 hours before sleeping. If your body has to work on digesting a big meal your sleep quality will decrease.
- Create a sleep friendly environment.
A common piece of advice is that the bedroom should only be used for two things: sleep and sex. This way your brain associates the bedroom with sleep and not eating or watching tv. Keeping a clean bedroom with as little distractions as possible can work wonders for your sleep.
A good workout can give you more energy during the day and also help falling asleep and sleeping better. The benefits of exercise can improve over time so staying consistent is key.
Proper nutrition is important. Better skin, more energy and better sleep are just some of the benefits of a healthy diet. Caffeine, nicotine and alcohol affect sleep in negative ways and should be avoided in the evenings. You can read more about nutrition here.
- Have a good evening routine.
A good evening routine can be really helpful, if you struggle with relaxing you can try reading or meditating before bed. Creating good habits is one of the best ways to improve.
- Don’t force it.
If you don’t fall asleep within 30-60 minutes you should get up and do something relaxing like listening to music or reading. If you just lay in bed you still get some rest which might make it harder to fall asleep.
- Don’t stress
Don’t focus on time or negative things, stress only makes it harder to sleep and it reduces sleep quality. If you feel stressed you can try a relaxing activity like meditating.
- Avoid naps.
Taking naps during the day doesn’t help you sleep at night, if you need to nap during the day it’s recommended to at least do it early in the day.
- Seek professional help if you need it.
These tips are only a few guidelines that can help improve sleep. If you suspect that you have a serious sleeping disorder like apnea or insomnia you should consult a doctor or a sleep therapist.
And like everything else, consistency is key. You might not get the best results during the first few days but after a while it gets better. So stay consistent!