Everyone experiences a bad night of sleep now and then, although we’d all prefer not to. It’s not difficult to understand the difference in how you feel after a solid eight hours compared to a night of tossing and turning. When you get the rest you need, the next day just feels better; your energy levels are higher, you and can think more clearly and you might even smile more. Below are a few tips for a better night’s sleep.
Turn Off the Screens
Your body has a circadian rhythm that tells your mind when it’s daytime and nighttime. It’s great to get plenty of exposure to light during the day so your mind knows it’s time to stay awake. However, in the evening, it’s important to limit light exposure, especially when you are in bed. The blue light that your devices give off sends a message to your brain saying, “Stay awake!”
Make a mental note to shut down smartphones and other screens at least two hours before climbing into bed to optimize your sleeping patterns.
Limit Caffeine and Alcohol
That morning cup of coffee is everything when you need to wake up. But at some point in the day, the caffeine needs to stop. It’s tough when you want an afternoon pick-me-up, but after a certain time in the afternoon, it’s better to put the mug away and maybe take a walk to open up the eyes and refresh the mind.
The same can be said for alcohol. You likely aren’t pouring any on your cereal in the morning, but the glass of wine before dinner or the after-dinner cocktail can negatively impact your sleep patterns. Alcohol reduces melatonin production, leading to a night of lousy sleep.
Breathe Fresh Air
We all benefit from clean, fresh air in our bedrooms. Throughout the day, your home is collecting dust particles and possibly even virus particles as well. Getting the air moving is helpful to keep those particles at bay, so consider opening the windows or turning on the ceiling fan for a little breeze.
You may also find an air purifier helpful when sleeping. There are many advantages to using an air purifier in your home or bedroom, and even those without allergies or other medical conditions can see sleep improvements when breathing clean air.
Stick to a Schedule
Schedules are great for a lot of life’s activities, and they are necessary for getting a good night’s sleep. A regular schedule that becomes a habit teaches your brain that at a particular time of day, sleep is coming.
It’s nearly impossible to be consistent every day with a sleep schedule, but try your best to stick to it. Weekends are often the reason for inconsistency, and that’s okay—just try to get back to your weekday schedule as soon as you can to maintain your sleep routine.
With a few changes in your habits and a set schedule to follow, sleep will no longer evade you, and you may find yourself well-rested and full of energy in the morning.
