Getting a good night’s sleep isn’t an exact science, but there are some things you can do to help it along the way. There are lots of factors that might contribute to not getting the sleep you need, but these top tips below will help guide you towards a good night’s sleep.
Set a Schedule
Cutting yourself some slack on the weekend is going to cause you to wake up on Monday hitting the reset button on your sleep cycle. You might enjoy sleeping in on the weekend, but you are better offer sticking to a set schedule. If you do stick to a set schedule, you also afford yourself more time to get things done over the weekend.
Exercise Daily
Focus on getting in at least 30 minutes of exercise each day. Exercise helps you expend all that energy so that you are prepared to sleep when it is time. Exercise can also spike your adrenaline levels, and that is going to keep your body awake. This means that you should definitely exercise well ahead of bedtime.
No Alcohol, Caffeine or Nicotine
Caffeine, alcohol, and nicotine are not only addictive substances, but they mess with your heart rate and blood pressure. This can keep you awake. You want to be able to sleep. You really do not want to have any of these substances past mid-afternoon.
Unwind For 30 Minutes
Give yourself at least a good 30 minutes to wind down before bed. Think of a relaxing activity that you enjoy. Maybe you want to take a nice hot bath, or perhaps you like to pray or meditate before you get some sleep. You have to train yourself so that you associate bedtime with restful activities and not anything that keeps you awake.
Room Temperature In Bedroom
The temperature in your bedroom needs to be just right. Extreme temperatures, whether hot or cold, can keep you awake. Experts typically recommend a bedroom temperature of 68 degrees.
Get Comfortable
If you are trying to get a good night’s rest on a mattress that is past its best you will most probably wake up aching and still tired. Read these helpful reviews about Sleep Number and find the perfect mattress.
Wake Up To Sunlight
Sunlight is good timing for getting out of bed for the day. Rise and shine to your body’s internal clock once you have this system down. It may take a while, but in the meantime, alarm clocks can help you get up each day after a restful sleep.
Keep A Dark Bedroom
You most likely turn off the main light already, but how many lights are on in your room when you go to bed? If your phone screen is by you and lit up, that blue light can keep you awake. You do not want any disruptive lights in your bedroom. Focus on making the room as dark as you possibly can.
No Phone
If at all possible, do not even keep your phone in your bedroom. Place it on the charger in the kitchen or another location. Keeping your phone in the bedroom grants you permission to use it whenever you want. In fact, it is best to put your phone on the charger an hour ahead of bedtime. Do something else.