Sleep might not be something you think about too much until you start going without it. Everything from irritability to decreased focus can occur. If you’re struggling to get a good night’s rest, check out The Top 10 Ways to Get Better Sleep:
1.) Meditate Before Bed
Beginning a meditation practice any time during the day will help improve your sleep. It’s well known to reduce stress and anxiety while improving overall well-being.
Choosing to do so right before bed, however, is something you must try. Pick a guided meditation meant to help you wind down. It will send sleep signals to your brain and help you fall asleep faster.
2.) Exercise Regularly
You won’t want to do most workouts right before bed since they could energize you. But participating in routine exercise is a scientifically proven way to improve the quality of your sleep.
People who exercise fall asleep faster and enjoy more restful sleep than those who don’t. There’s no need to be a bodybuilder, though. Low impact movement such as walking, biking, swimming, and yoga can all help you sleep better.
3.) Replace Your Old Mattress
You can take several steps to get better sleep, but most of them will fall short if you’re still trying to get some shut-eye on a lumpy, old mattress.
Old mattresses interrupt your sleep in several ways. After years of being slept on, they are full of dust mites that worsen allergies and skin conditions. They lose their form and begin to sag, leaving you trying to get rest in awkward, uncomfortable positions. Visit Super Discount Mattress to buy a new mattress.
4.) Monitor Your Light Exposure
Your brain is extremely sensitive to light changes when it comes to you getting your rest. It is essential to expose yourself to plenty of natural sunlight during the day. Use artificial lights if natural is not available.
When nighttime rolls around, switch modes and begin to reduce light exposure – especially blue light from electronic devices.
Taking these steps will help to regulate your circadian rhythm and benefit your sleep cycle.
5.) Watch Your Caffeine Intake
There’s no need to give up your beloved cup of best ground coffee, but make sure to skip it in the evening. It would be best if you avoided sodas and energy drinks in the late afternoon and with dinner.
If you are craving a cup of joe or a cola, choose a decaffeinated one as the day goes on.
6.) Skip the Alcohol
It’s a common misconception that indulging in a drink before bed helps you sleep. While it might help you relax and fall asleep, that sleep quality is altered.
Alcohol is known to worsen sleep conditions like snoring and disrupts melatonin production.
7.) Set The Mood
Many people benefit from setting up their bedroom to be a calming atmosphere. You might enjoy surrounding yourself with soothing colors and relaxing scents, such as lavender.
If you work in your bedroom, consider moving that space elsewhere. Seeing piles of work when you’re trying to unwind can make falling asleep more difficult.
8.) Pay Attention to the Temperature
It’s important to remember that the temperature you enjoy in your home all day is not necessarily the best temperature to fall asleep in.
While your core temperature naturally decreases as you approach sleep, you can help the process by adjusting the thermostat and adding fans. Cooling bedding can also make you more comfortable throughout the night, so you can avoid waking up in a puddle of sweat.
9.) Be Mindful of Liquids
Avoiding liquids before bed is not just a rule to be followed by kids. It is vital to stay hydrated throughout the day since not drinking enough water can lead to you being a hot sleeper. Drinking that water right before bed, though, will have you up running for the bathroom instead of getting your rest.
It is also a good idea to make sure to use the restroom right before bed, so you’ll be less likely to get up in the middle of the night.
10.) Stick to a Sleep Routine
Even though sleeping in on the weekends and staying up extra late watching your favorite show seems fine at the time, it’s not. Going to bed and waking up at random times wreaks havoc on your circadian rhythm.
Try going to sleep and getting up at similar times each day. You’ll find the overall quality of your sleep dramatically improves.
Inadequate sleep can have a significant impact on your physical and mental health. Take the steps above to reclaim your rest.