Getting a quality night’s sleep is essential for both your physical and mental health. Despite this, many people can struggle to fall asleep. If you have trouble drifting off, you might want to try these tips.
Create a Dark Bedroom
The environment in your bedroom will play a big role in determining how easy it is to get to sleep. There are a few things to look for. Check the temperature. You’ll want to set the thermostat fairly cold, at around 65 degrees Fahrenheit (18.3 degrees Celsius).
It’s also important to make sure that the room is reasonably dark. This is one of the signals that your brain is primed to look for. It signals the release of melatonin, which is part of what you feel sleepy. Blinds or curtains can be a great way to block outside light. You should also try to eliminate light sources inside the room. Sometimes, this can mean not using a digital alarm clock.
Don’t Exercise at Night
Exercise should form a big part of your day. Getting routine exercise can be one of the best ways to enhance your sleep. Studies have found that it can be more effective than sleeping pills. It’s recommended that adults try to get at least thirty minutes of exercise each day.
However, the problem comes when you are exercise late at night. The physical movement can stimulate your mind, releasing adrenaline into your system. As a result, you will become more alert after a workout session. Because of this, it can make it harder for you to relax and get to sleep.
Avoid Napping During the Day
A little nap during the day can seem innocuous. But it can have a big impact on your sleep routine. These irregular naps can make it harder for you to get to sleep at night. They might also have a negative impact on the way that you function during the day. It can make you groggier. However, these effects will vary from person to person. Some will be able to have a nap during the day without any negative effects.
One of the most reasons why people struggle to get to sleep is because of the amount of blue light they are exposed to. This is produced by electronic devices like televisions and smartphones. This can interfere with your melatonin levels, making it harder to get to sleep.
There are a few simple ways that you can reduce your blue light exposure. First, you might want to download an app that blocks blue light. Ultimately, though, it’s best to avoid using technology for an hour before bed.
Get Comfortable Bedding
The environment that you are trying to sleep in can have a big role in determining how comfortable you will be. You’ll want to choose sheets that are soft to the touch. Also, check that they are breathable. This will wick away, keeping you cool during the summer months.
You’ll also want to need to get the right mattress. This will help you avoid waking up feeling stiff and sore. To do this, you’ll need to make sure that it is offering the right amount of support. This will often depend on your preferred sleeping position. For example, if you prefer to sleep on your back or stomach, you’ll need a firm mattress. If you sleep on your side, you might be better off with a softer mattress.
For many people, though, a new mattress can be a major expense. You don’t have thousands in the bank to afford a good mattress. You will be able to get one for as low as $500. If you want some tips on how you can do this, check out this useful resource: www.talkaboutsleep.com/best-mattress-under-500/.
Set a Routine
It’s important to set a routine. Ideally, you should aim to get to bed at around the same time and wake up at the same time. Eventually, this will calibrate your internal clock, so you’ll naturally get drowsy around bedtime. At first, you might need to set an alarm on your phone to remind you when it’s time to get to sleep. You will be able to get apps on your phone that measures your circadian rhythm. By matching this to your sleep routine, you’ll be able to maximize the amount of time you spend in REM sleep.
Once you have set your routine, you’ll want to stick to it. Try to stay as consistent as possible. This can mean avoiding sleep-ins, even on the weekend. Often, it will take a few weeks to establish your routine.
Your mindset also affects the quality of your sleep. If you are stressed or anxious it can make it harder to drift off. Because of this, you should take some time to get relaxed. There are plenty of ways that you can do this. For example, some people will want to take a bath. Others will want to write a journal or listen to some relaxing music. You can also try reading a book or listening to a podcast. There are lots of ways that you can relax, so try a lot of different activities to get the right one for you.
Get the Right Amount of Sleep
Finally, you’ll want to make sure that you are getting the right amount of sleep. If you don’t, you’ll still feel groggy during the day. According to the CDC, adults under the age of 60 need a minimum of seven hours. If you’re older than 65, you’ll need to aim for between six to eight hours each night.
Sleep plays a huge role in our lives. It affects our mental health, determining whether or not we can remain focused at work. It also impacts physical health, controlling our energy levels. Because of this, it’s important to take sleep seriously, making sure that you are making enough time to rest. Hopefully, these tips will make it easier for you to get a good night’s sleep.