Falling asleep might seem like an impossible task when you are still awake at 2 am, but a good night’s sleep is more under your control than you might think. Following a healthy sleep routine and a few other things can make a world of difference in getting restful slumber. In this read, we are going to take a look at a few things you can do to help maximize the hours that you spend sleeping, even if you are affected by jet lag or suffer from insomnia.
Keep Your Room Dark
Using window coverings, shades and light-tight bulbs can help create the right environment for slumber. Ambient light tends to be a distraction, a flashing or glowing clock or light from electronics can ideally interfere with a good night’s sleep.
Make Your Room Comfortable
Your bed should be comfortable and support you. How old is your mattress? You may be due a new one. Take a look at these Tuft and Needle mattress reviews.
Limit Afternoon Coffee
Reducing your caffeine intake in the afternoon will not only improve the quality of your sleep but ideally help you fall asleep faster. Caffeine tends to affect the quality of sleep, especially when taken from late afternoon.
Consuming caffeine raises the levels of catecholamines, hormones that are responsible for increasing heart rate, endurance and the constriction of blood vessels. This is the primary reason many athletes have a habit of taking caffeinated drinks prior to training or competition.
Keep it Cool
Lowering the indoor temperature to about 65 degrees can help you sleep more soundly. However, you will have to play with the temperature to find the level that’s ideal for you. Regardless, keeping the room cool when you go to sleep is known to boost healthy sleeping.
Maintain a Regular Sleep Routine
Going to bed at the same time and waking at the same time will help your body adapt to the routine. Our bodies learn to adapt, and when it comes to sleep, this is no exception. You will soon find your body yearning for rest if you usually sleep at 9.pm and will be unable to continue sleeping if you’re used to waking up at 6.am. Ensure you keep this routine even during weekends. A disruption in the sleep cycle will make it hard to sleep or wake up the next day.
Get a Daily Dose of Sunshine & Fresh Air
It is not always easy to get a good dose of sunshine, but spending time outside can help improve sleep. Going outside in daylight, even if it is cloudy is a great way to regulate sleep patterns. You should try and go outdoors in natural sunlight for at least half an out per day. If possible, rise with the sun or utilize bright lights in the morning.
Time Your Workouts
Exercising in the morning can ideally help you sleep better at night. Even during your free days, go outside and do some stretches or take a 20 to 30 minutes walk. This will again help regulate your sleep patterns, and you will be able to sleep better at night.