Your quality of sleep is affected by many things, including your lifestyle and your behavior. If you struggle to get a good night’s rest, then you’ll be glad to know there are a few things you can do to help you get to sleep and to remain asleep. With that said, here are three things that can help you get better sleep.
1. Manage Your Body’s Internal Clock
Your internal clock, also known as your circadian rhythm, plays a major role in regulating your sleep. Your body will fall into a natural sleep rhythm if you go to bed and get up around the same time daily. Managing your circadian rhythm can drastically improve the quality of sleep you get.
Your sleeping environment and your circadian rhythm are linked together. Your brain will release melatonin as your sleep environment gets darker or when it gets darker in general. Your body typically starts to wake up naturally when it’s exposed to light. This is why you should avoid too much light at nighttime, and let sunlight in your bedroom in the morning time.
When people don’t have a regular sleep schedule, they usually are easily irritated, experience drowsiness and have trouble focusing. You’ll want to do your best to manage your circadian rhythm. By doing so, you’ll get better sleep and the overall quality of your life will improve.
2. Turn Your Bedroom Into A Sleep Oasis
Your brain needs to associate your bedroom as a place where you sleep. only use your bedroom for sleeping. Avoid watching hours of television while you’re in your bedroom.
Generally speaking, when it’s time for you to wind down, you should stay off your electronics. Blue light that electronic devices emit can suppress the production of melatonin. It’s good practice to avoid any kind of screen time an hour from your bedtime. Read this guide on how to find a soft mattress to sink into at night.
3. Be Mindful Of What You Consume Before Bed
Caffeine will only wake you up, which is why you shouldn’t consume it before bedtime. Avoid chocolate, coffee, soda, tea and things of that nature. Do not consume any of those beverages for at least four hours prior to bed.
Also, alcohol shouldn’t be consumed prior to bed. Alcohol can block REM sleep. REM sleep is the type of sleep that you should strive to get because it’s considered by many to be the best restorative sleep one can get.
Furthermore, avoid large meals and foods that are spicy prior to bed. They can cause sleep issues. When hungry before going to bed, simply eat something light. Also, give your body enough time to digest your food.
