Few things are more healthful than getting a good night’s sleep. But if you’re like many of us, sleep is one of those things that’s easier said than done. If you’ve been trying to get better sleep but find that it’s still not happening for you, here are some tips for improving your on-the-clock snoozing habits:
- Avoid blue light exposure at night. Blue light disrupts sleep hormones that help your body shift into rest mode. Put away your phone, turn off tablets and limit tv watching before bedtime. If you have to use screens try wearing blue light blocking glasses.
It’s widely accepted that blue light can disrupt your circadian rhythm, making it harder to fall asleep. It can also cause eye strain and headaches, and may even lead to insomnia, depression and anxiety.
- Stop eating at least 2 hours before bed. Digestion can disrupt your sleep and make it more difficult to fully relax. Give your body plenty of time to digest food properly before you get ready for bed.
- Keep your bedroom dark and cool.
There are a number of things you can do to make your bedroom as dark as possible. If you have curtains or blinds, use them to block out light. You can also use a sleep mask to block out light, especially if you’re sensitive to it in the morning. If you need some ambient lighting in the room, keep it dim and away from your eyes.
Another thing that affects our circadian rhythms is temperature: when we’re cold, our bodies try to heat up; when we’re hot, our bodies try to cool down. So keeping your bedroom cool is an important part of getting good sleep quality—but don’t overdo it! It’s best not to get too cold because this will make it more difficult for you to fall asleep once again later on in the night (this happens because your body needs time for its core temperature rise after falling asleep). Aim for around 68 degrees Fahrenheit (20 degrees Celsius).
- Read. Reading relaxes your brain and helps you fall asleep faster.
- Get outside in the morning. Early sunlight exposure resets your body’s natural cycle. Getting plenty of sunlight when you first wake up will help train your brain to follow a routine for better rest.
- Meditate. Studies have shown that just 5 minutes of meditation a day can improve your sleep quality and duration. Practicing breathing exercises and settling your mind can help calm your brain and guide you into a sleep state. Try using the Calm app to help you get started with meditation.
You can get better sleep by living a healthy lifestyle and practicing healthy habits.
Sleep is a vital part of your health, mental, physical and emotional health. The benefits of getting enough sleep include:
- Improved memory and mental performance
- Lower stress levels
- Better heart health (lower blood pressure)
- A reduced risk for Type 2 diabetes
There’s no doubt that getting better sleep is beneficial for your health. A good night’s rest can help your body recover from the day and improve how you feel overall. If you’re having trouble sleeping, keep these tips in mind as you try to get some of the best sleep ever!