When is the last time you have thought about the factors that may impact your sleep? From family responsibilities to work stress and even unexpected issues, there is a myriad of reasons you may not get a good night’s rest.
Even though you may not be able to control all the factors that interfere with your sleep, you can take steps to improve the sleep you get. It does not matter if you are a side sleeper, back sleeper, or stomach sleeper; the tips here will help you catch the ZZZs you need to feel rested and productive the next day.
Create and Follow a Set Sleep Schedule
Do not set aside over eight hours per night to sleep. The recommended amount of sleep is a minimum of seven hours; however, most people do not need more than eight hours in bed.
Try to create a routine sleep schedule. Head to bed at one time and get up at another. Be sure to follow this schedule, even on weekends and holidays. When you are consistent with your sleep schedule, you can reinforce your body’s sleep-wake cycle.
If you cannot fall asleep within 20 minutes of lying down, leave the bedroom and try to do something relaxing. Listen to music, read, or meditate. Return to bed when you feel tired and repeat the process as required.
Pay Attention to What You Drink or Eat before Bed
It would help if you never went to bed feeling stuffed or hungry. Try to avoid eating a large or heavy meal within a few hours of going to bed. If you are uncomfortable, it may keep you from going to sleep.
Alcohol, caffeine, and nicotine may cause issues, too. Caffeine and nicotine are both stimulants, and their effects can take several hours to wear off. This may also impact your ability to get a good night’s sleep. Even though alcohol can make you feel tired, it may impact your sleep later at night, as well.
Create an Environment That Encourages Sleep
Your bedroom should be conducive to sleep. This means making sure the area is cool, quiet, and dark. If you are exposed to light when trying to go to sleep, it may make it more difficult to get to sleep. Be sure to reduce your use of light-emitting screens right before bed. If necessary, use earplugs, room-darkening shades, and a fan to create a sleep environment that best meets your needs and preferences.
Engaging in calming activities before you go to bed, like meditating or taking a bath, can help promote a better night’s rest.
Limit Napping During the Day
If you take longer daytime naps, it may interfere with your ability to sleep at night. If you do decide to take a nap, make sure you limit it to just 30 minutes. Also, avoid napping later in the day.
If you work the night shift, you may need to take a nap later in the day. This will ensure you can function at work while still getting a good night’s rest when you lay down.
Engage in More Physical Activity in Your Day-to-Day Routine
Engaging in regular physical activity can help you get a better night’s sleep. However, just avoid this activity right before you go to bed.
Now that you know how sleep is important, you can use the tips and information here. Doing so will help ensure you are getting the best night’s sleep possible and that you wake up feeling rested and ready to face the day. Remember, sleep is your body’s time to heal and rejuvenate. You need to ensure you are getting plenty of it.
