Do you often feel sluggish and groggy in the morning? Are you tossing and turning all night long? If so, you could certainly use some tips to help you sleep better. The disruptions of 2020 have affected all areas of life, including sleep patterns, and this, in turn, affects our daily productivity and energy levels. Fortunately, there are ways to sleep better and wake up feeling rested and energized.
In this article, we’ll explore seven actionable steps that can help you sleep better and start your day feeling alert and motivated.
1. Stick to a Schedule
Going to bed at the same time every night will help you train your mind to relax and get in the pattern of producing sleep hormones when it best serves you. Once you get into a routine, you’ll be more likely to get the recommended 8 hours of sleep each night. This will allow you to be more focused and alert through your entire day.
2. Pay Attention to What You Eat and Drink
Did you know that what you eat and drink can affect your sleep quality? Try to avoid eating within two hours of going to bed, especially spicy and acidic foods, which can cause you to have an upset stomach, indigestion, or even heartburn. Caffeine and coffee are also culprits that can keep you awake at night. It’s best to avoid caffeine for a minimum of 6 hours before bed.
3. Stay Away From Technology
It’s easy to get glued to our phones, especially before bedtime, but the blue light emitted from the screens can disrupt your body’s natural sleep hormones. So, resist the urge to look at your phone or computer while trying to fall asleep. This will help you sleep better because you’ll be cutting down on your consumption of blue light.
4. Exercise Earlier
Exercising is great for your overall health, but when you exercise later in the day, it can make it difficult for you to sleep better. This is because exercise raises your core body temperature and places a mild amount of stress on your central nervous system. Therefore, try to exercise earlier in the morning or throughout the day if you can.
5. Update Your Sleep Environment
Your sleeping environment plays a significant role in your sleep quality. Take a closer look at your pillow, mattress, and blankets. It’s recommended that you replace your pillow every couple of years. The firmness of your mattress and the softness of your blankets also have an effect on your sleep. If you are spending roughly 50 hours a week in bed, it’s worthwhile making sure you’re as comfortable as you can be.
Meditation can help with sleep as it helps us settle our thoughts and be more present. Instead of worrying about work or the next day’s tasks, meditation brings you back to your center, which is a great place to be for better sleep.
7. Hide Your Clock
Checking the time constantly can cause anxiety about how many more hours you have left before you have to get out of bed. Getting more anxious will only keep you awake longer. So, try to cover your clock or at least keep it out of sight.
Better sleep is crucial for your overall health and productivity. The seven actionable steps mentioned in this article can help you sleep better and wake up feeling rested and energized. Experiment with each of these tips until you find what works for you. With consistent changes to your sleep routine, you’ll soon be enjoying better sleep and improved wellbeing.