Quality sleep is a critical part of a healthy lifestyle. People who regularly get a full night of deep sleep tend to be happier and healthier than people who don’t.
There are a wide variety of factors that can influence the quality of your sleep, and improving your sleeping habits may require you to make some changes to your routine.
Here are eight tips to help you get great sleep:
1. Follow a schedule.
Sticking to a sleep schedule that works for your lifestyle is one of the best ways to get better rest.
Your body follows an internal clock, and keeping a routine will make it easier to relax and fall asleep quickly.
Try to go to bed and wake up at the same time every day.
If possible, keep your sleep schedule the same or almost the same for weeknights and weekends. Following a nightly routine before going to bed can help, too.
Some people find it helpful to read, listen to relaxing music, or stretch before sleeping.
2. Create an ideal sleeping environment.
If your bedroom is loud, bright, or uncomfortable as you try to sleep, it can be extremely difficult to get quality rest.
Hang up blackout curtains to decrease the light that comes in, and plug in a fan or white noise machine to drown out other sounds.
Most people prefer cooler temperatures while they sleep. Turn down the thermostat a few degrees before going to bed to make your room more comfortable. Also, invest in quality pillows and sheets to sleep better.
3. Cut back on caffeine.
A dose of caffeine in the morning can increase your energy and focus, but caffeine in the afternoon or evening can be detrimental to your sleeping habits.
Even if you can fall asleep after drinking caffeine, the quality of your sleep will probably be poor.
Switch to decaffeinated coffee or tea in the afternoon, or avoid these drinks altogether. You may feel more tired than usual the first few days after making this change, but you should adjust quickly.
4. Exercise.
Physical activity has a number of health benefits, including better sleep.
Research shows that exercise reduces insomnia and improves sleep quality.
As you work out, your body temperature increases slightly. Then, as your temperature drops back down to normal, it can trigger drowsiness.
Late morning and early afternoon are the best times to exercise to enhance your sleep quality.
Working out in the evening may make it more difficult to sleep because your body hasn’t had enough time to calm down.
5. Get more bright light during the day.
Exposure to bright, natural light throughout the day can help your body regulate its sleep cycle. You’ll feel more energized during the day, and you’ll fall asleep faster and achieve higher-quality sleep at night.
Try to spend an hour or two in the sunlight per day, taking precautions like applying sunscreen. If you can’t spend that much time in the sunlight, consider investing in a natural sunlight lamp.
6. Reduce exposure to blue light.
Blue light is a high-energy part of the visible light spectrum. Sunlight does include some blue light, but it comes in higher concentrations from LED lights, fluorescent lights, computers, and smartphones.
Blue light during the daytime can be beneficial for your circadian rhythm, but exposure at night can make it hard to fall asleep.
You can download an app to reduce blue light on your phone or computer, or you can buy specialty glasses that block blue light. It also helps to turn off the TV an hour or two before you go to bed.
7. Stop taking naps.
Napping can create a vicious cycle. When you take an afternoon nap, you may stay up later or have a hard time falling asleep.
This will make you feel tired the next day, so you’ll be tempted to nap again.
Naps of 30 minutes or less can be good for your cognitive health, but longer naps are harmful for your sleep quality.
Try to shorten the duration of your naps or eliminate them entirely.
8. Take melatonin.
Melatonin is a hormone produced in your brain that signals to your body that it’s time to sleep. You can take an over-the-counter melatonin supplement to fall asleep faster and adjust to a regular sleep schedule.
Although melatonin is available over-the-counter, you should consult with your doctor before taking the supplement.
Start with a low dosage to see how your body responds. Then, increase it as needed to achieve the full effects.
Lack of sleep or poor-quality sleep can take a toll on your physical, mental, and emotional health.
If you have a hard time falling or staying asleep, try making some lifestyle changes to get better rest.
It may take a few days or weeks before you notice a difference, but your life can improve dramatically by improving your sleep quality.
