1. Be Consistent With Your Sleep Schedule
A routine isn’t only for babies. Having a sleep routine can be effective for both babies and adults. A routine can help you set your internal clock. This is the clock that tells your body when it’s time to sleep and when it’s time to be awake. Your internal clock being consistent can dictate the effectiveness and quality of your sleep.
Tip: While you can certainly give yourself more time to sleep on the weekends, you don’t want to overdo it. You want to try to stick as close as possible to your normal sleeping schedule. The better you maintain that consistency, the more likely you will sleep optimally.
2. Consider Doing Cat Naps
Napping can be a very good way to help you get more sleep. It’s a good way to make up sleep from the night before. However, you don’t want to rely on them too much.
Tip: If you are extremely tired after work or even school, you can take a nap. However, you want to limit it to a maximum of 45 minutes. There are experts on sleep that have researched to show that napping can be an effective way to recharge your body without negatively impacting your sleep patterns.
3. Avoid Blue Light Before Bed
One thing you should be doing is avoiding blue light. It’s ideal to avoid exposing yourself to blue light before bedtime. Blue light is artificial light that can simulate daylight. Because of this, exposure to blue light can signal to your brain that it’s daytime. This can make it increasingly difficult to fall asleep. It prevents the production of melatonin which is your body’s natural sleep hormone.
Tip: If you are going to use any electronics before you go to bed, it’s always a good idea to turn on your blue light filter (if it has one). Otherwise, you can turn the brightness down or even wear blue light glasses.
4. Ensure Your Room Is Dark
You need to optimize your room to make it suitable for sleep. This means keeping your bedroom cool and dark. Keeping your room dark is important because it can help speed up the production of melatonin which is the sleep hormone that helps you fall asleep.
Tip: If you have other people in your bedroom, try wearing a sleep mask. This can keep the light from disturbing your sleep even if others are using it.
5. Avoid Larger Meals Before Bedtime
When you are about to go to sleep, the last thing you want is your belly full of food. While you want to be satisfied so you don’t have hunger, you don’t want too much food that you’re feeling stuffed. This is especially true if you are eating foods that can cause other disturbances to your sleep. Avoid anything that can cause indigestion or heartburn that can keep you up at night.
Tip: Try to eat dinner earlier. That way, you have sufficient time to digest everything. This can also help you enjoy some dessert without having it negatively alter your sleep.
6. Stay Out Of Your Head
While it may be difficult, you don’t want to stress too much before bedtime. Try to avoid thinking through things and keeping yourself worried about something when you’re trying to sleep. There is ample research that suggests that stress can encourage your body to remain awake. Therefore, it can be detrimental to your sleep efforts. Keep your bedroom clutter free, utilise great storage furniture here are the best places to buy furniture online.
Tip: Try to incorporate something like deep breathing exercises into your routine. This can help you better relax and it can help you melt stress away before going to sleep.