Laying in bed, tossing, turning, checking the clock, checking the phone. Repeat. And before you know it, your alarm is going off, and it’s time to start another restless day.
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Studies worldwide have shown that about 10 to 30% of the world’s population are somehow or another grappling with either short-term or chronic insomnia. However, you are so much more in control of your sleep quality than you may think. By implementing several simple tasks in your everyday life, you can enjoy better sleep and have a restful night. Here are 5 easy ways you can turn your night-time routine around.
Create a Pre-sleep Routine
Implementing calming activities to do 30-60 minutes before sleep can be very impactful. Like any other habit, if you repeat a set of habits each night before you lie down for bed, you can easily train your brain to relax and get ready for sleep whenever you perform those activities every night. Taking a warm bath, stretching, meditating, and reading are all solid ways to help your mind and body relax for an uninterrupted night of sleep.
Optimize Your Sleeping Schedule
Try to create a set time for going to bed, waking up, and hanging to this time every day. This helps your body to regulate your internal clock and optimize your sleeping during the night. Avoid long naps during the day. Naps are great ways to restore energy when your fighting midday drowsiness, but try only to take naps during early afternoons and limit the time to 15-20 minutes.
Have a Clean and Tidy Bedroom
Results of a survey done by the National Sleep Foundation showcase that individuals with clean and comfortable bedrooms have an easier time falling asleep. Tidy up your surroundings, fold the laundry, make your bedroom dark, and you will see how these affect your sleep every night. The effects of fresh air and a clean mattress and bedsheets are also important to make sure you get a restful night.
Dust, dirt, and other contaminations on your mattress can cause all kinds of allergies and skin irritations, making it hard for you to relax in your bed. You can always find a guide to keeping your mattress clean and changing your bed sheets regularly so that you don’t have to stress about tossing and turning during the night.
Avoid Smoking, Alcohol, and Caffeine
Nicotine, caffeine, and alcohol all negatively impact the quality of your sleep. The effects of these substances can take hours to wear off and disrupt your sleep cycle. It’s true that alcohol can make you drowsy, but the effect of drinking alcohol close to bedtime can mess with your sleep later in the night.
Exercise regularly
Physical activity during the day can help regulate your sleep cycle. Exercise increases your body temperature and metabolism and stimulates hormones like cortisol. This is okay during the day and early afternoon, but vigorous workouts close to bedtime can make the body restless. Try to avoid heavy physical activity at least 3 hours before bedtime to promote sleep. Gentle exercises such as yoga or stretching during the evening can help you relax your body and mind for a restful night.