Not sleeping well can interfere with your health and your life. It can cause you to always feel tired and not being able to concentrate on work or school. It can also lower your immunity, so you get sick easier. Fortunately, you can improve your sleep by using these tips.
Establish a Pattern
One of the best ways to improve your sleep is to regulate your body’s internal clock. It can be done by creating a sleep schedule in which you go to bed at the same time every night and get up at the same time in the morning.
Pick a time that works best for you and stick to your routine, even on the weekends, so that your body regulates itself. By sticking to the schedule every day, it will be easier to fall asleep and stay asleep throughout the night.
Reduce Blue Light Exposure
To help your body’s internal time clock, known as circadian rhythm, reduce your use of electronic devices a couple of hours before bedtime. Devices like televisions, computers, and smartphones emit large amounts of blue light that can trick your brain into thinking it’s daytime.
If it’s not practical for you to cease all activity with your devices, find ways to block blue light. Glasses are available to block it, as are apps for smartphones, as well as laptops and desktop computers.
Also, lower the lights and stop watching TV approximately two hours prior to bedtime.
Get a Sleep Evaluation
Sometimes people need more help staying asleep by finding out what causes their sleep disturbances. Having a sleep study can answer some of those questions that you might have about why you cannot seem to sleep through the night.
You don’t necessarily need a medical sleep study done to get tips on how to improve sleep, so you don’t wake up in the middle of the night.
You can get tips and training to learn to how to get more rest to stay healthier and be fully functional in the mornings, which is why everyone needs a sleep coach.
Create a Sleeping Environment
To sleep better, examine your bedroom and make the necessary improvements to create a better sleeping environment. Keep the room cool at a temperature between 60 to 67 degrees Fahrenheit. Remove distractions, like televisions and computers.
Try to limit the amount of noise in the room by getting rid of noisemakers like rattling fans or clocks that tick. Reduce the amount of light that comes into the room by using blackout curtains or eye shades, so that street lamps or the breaking dawn doesn’t rob you of rest.
Watch What You Eat
Late night snacks can ruin your night’s sleep because it may interfere with the release of melatonin and human growth hormone (HGH). Melatonin is a hormone that regulates wakefulness and many people take it in supplement form to get to sleep faster.
Stop eating at the same time each night, about two to three hours before going to bed. Doing so allows your food to digest and move into the small intestine. It can help reduce heartburn, if that is a problem for you, and it helps people sleep better as well.
Getting a good night’s rest is vital to your well-being. Not sleeping enough has links to chronic diseases like heart disease, depression, and diabetes. By using these tips, you can learn how to regulate your body and create an atmosphere conducive to getting a good night’s rest.