Like most of us, you spend your days working tirelessly and trying to lead a lifestyle that will do wonders for your health. Normally, once you finish all your errands for the day, you’re most likely looking forward to getting in your bed and getting a good night’s rest. Since this kind of lifestyle requires consistency, although at times it seems impossible to do, sleeping is a highly vital part of your routine. However, you may have realised that sometimes even if you get plenty of sleep during the night, you still might feel groggy or like you haven’t rested! This is a major indicator that something is not right with your sleep cycle, especially if it keeps happening constantly. With that said, you should consider implementing some changes into your sleeping routine that will ultimately bring in vigour that will greatly affect your ability to easily handle your everyday tasks. For that reason, we have gathered a collection of sleep tips that will benefit your health and well-being.
Stick to a Consistent Sleep Schedule
One of the most important sleep tips is establishing a schedule that will work best for you. This means you should go to bed and wake up at the same time every day. Weekends shouldn’t be excluded, but if you’re feeling stressed or a bit burnt out, you can allow yourself an additional hour or two. Furthermore, you will find that some people may even recommend certain hours as being the best ones for going to bed or waking up, but this is quite false. In other words, sleeping hours vary from person to person, mainly because every single one of us has different daily schedules, so there is no distinct time of being the best one. However, you should always try to get at least 6 to 8 hours of sleep per day for optimal results. When the body starts recognising a consistent sleeping pattern, sticking to it will help you feel refreshed and improve your physical and mental health.
Establish A Bedtime Routine
If you’re looking for ways how to improve your sleep quality, establishing a routine before going to bed will help signal to your body that it’s time to wind down and get some rest. This could include a variety of activities, however, they shouldn’t be strenuous, like a fast-paced workout. For instance, you can try reading a good book, taking a hot shower, listening to some ambient music or practising relaxation techniques like deep breathing or meditation.
Make Your Environment Sleep-Friendly
Another one of our handy sleep tips is to create an environment that will provide a good night’s rest since it highly impacts your sleep cycle. Keep in mind that your resting area should be only treated as such and not be mixed with anything else, meaning that remote work in your comfy bed is a strict no! Look at it like this – your sleeping area should be considered a haven where you can peacefully shut down and turn off the worries of your daily life. To ensure that you have a sleep-friendly environment, you need to keep your room at a cool temperature, make sure that it’s quiet and dark, and use comfortable linen, pillows and duvets. Additionally, you can install heavy curtains or black-out shades to block out any light, and you may even consider using earplugs. Furthermore, if you’re ever in a situation where your thoughts can’t stop running while you’re in bed, you can use a noise machine or play a (white, brown, pink) noise video to help you focus.
Limit Screen Time
In order to form healthy sleep habits, screen use needs to be limited. We know that some of you may be married to your work, and you feel joy when you do the things you love in front of your laptop. While the sentiment is sweet, you should know that looking at screens before bed does more harm than good. As you’re probably aware, the blue light emitted by electronic devices like smartphones, tablets and laptops can interfere with sleep. For that reason, you should try to avoid screens at least an hour before bed. On the other hand, if scrolling on your phone helps you relax, you should always turn on the night featured on most devices, which filters blue light and doesn’t strain your eyes, especially if you’re staying in a completely dark room. For the best result, you should keep your phone or other electronic further away from your bed so you don’t have easy access to them. Instead, you can leave them to charge overnight and check all of your notifications in the morning. This is one of the sleep tips that will prove most beneficial – you’ll feel its effect as soon as you wake up.
Avoid Stimulants and Long Naps
It’s a well-known fact that stimulants such as caffeine, nicotine and alcohol will disrupt your sleep. Therefore, you should avoid consuming them in the hours leading up to your bedtime. On another note, did you know that naps can be quite refreshing, but napping for a long time can have an adverse effect? One of the sleep tips we can give you is to keep your snoozes short, 30 to 45 minutes tops, and never do them a few hours before going to bed.
The benefits of exercise are simply endless! While working out is excellent for your physical and mental health, it can greatly improve the quality of your sleep. However, exercising should be done a few hours before you go to bed, as doing it closer can have an unwanted effect. Additionally, one of the best ways to fall asleep is to try doing breathwork or practising mindfulness before hitting the hay since it can help you sleep much longer!
We hope that we have helped you in your search for how to get better sleep. Our sleep tips are tried and tested and will bring astounding results! If you’re looking for more wellness information, you can check out the rest of our blog. Finally, we can greatly help your finances, so consider using our service!