Struggling with sleeplessness? Here are 7 expert tips on how to improve your sleep!
1. Commit to sleeping better
Making a commitment is the first step towards developing healthy sleeping habits. Tell a loved one or friend that you are making sleep a top priority and that you are going to make whatever lifestyle changes are necessary in order to start sleeping well.
When you tell others it will help to keep you accountable and make it more likely that you will stick to your goal. You could even ask friends for their recommendations on better sleep. Perhaps they use a brand of curtain, have a specific routine, or use an Ikea mattress.
2. Get a Bedtime Routine Established
It can be just as important to establish regular sleep habits as how much sleep you get. Make it a goal to wake up and go to bed at the same times each day, including on weekends.
How much sleep an individual needs will vary from one person to the next. However, the Sleep Research Society and the American Academy of Sleep Medicine recommend that people get seven hours of sleep every night at least.
3. Create An Environment That Is Sleep-Friendly
While you are sleeping, your bedroom should be totally dark. Place your bed away from the windows and use an eye mask or blackout curtains if you are being woken up early in the morning by the sun.
Make sure to have a quiet sleeping environment. If you have noisy neighbors or are living in an urban area, try using a white noise machine to help counteract ambient sounds.
Turn your cell phone off before you go to bed or turn on the setting ‘do not disturb.’ Once you are in bed, try to not use any electronics.
4. Maintain A Cool Temperature In Your Bedroom
Preferred sleeping temperatures do vary, however, your goal should be to maintain a temperature of 65 to 70 degrees Fahrenheit. Determine the best temperature for you, and then set your thermostat accordingly.
5. Exercise On A Regular Basis
Many studies show that exercising three or four times per week on a regular basis helps to improve sleep. Usually, the best time to exercise is in the morning or the afternoon. Try not to do any exercise within two hours of going to sleep if you are going to do your exercising at night sing that can boost your adrenaline and make it hard to get to sleep.
6. Avoid Eating Heavy Meals Before You Go To Bed
In particular, you should avoid eating foods that are high in carbs before going to bed, since that can lead to bloating or heartburn, which can both disrupt sleep and cause discomfort.
7. Exposure To Morning Light
When you are exposed to sunlight in the morning it can help to keep you alert all throughout the day. Also, it can help to regularize your sleeping schedule.
During the winter, try to sit next to a light therapy box for half an hour. During the summer, go on morning walks. Don’t wear sunglasses so your eyes can be exposed to the light.