Are your sleeping habits preventing you from getting a good night’s sleep? This problem is very real for millions of people across the globe.
However, there is something you can do to improve your life and quality of sleep. With an abundance of tips and advice out there, today, I’m sharing some of my personal favorites with you.
Why Our Sleeping Habits Are Unhealthy
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Consumed with productivity and success, we often forget the importance of a good night’s sleep.
In addition, we turn to sleep aids to get us through the night. While these medications can and do help, we should not solely rely on them.
More so, it’s possible your poor sleeping habits are the cause, and you never gave much thought to why. Maybe it’s as simple as finding the perfect pillow, which for me, worked perfectly!
Of course, using your tech devices too close to bedtime or even your eating habits can keep you from sleeping well.
Sleep deprivation is a serious medical condition and it’s time you took a good look at what’s keeping you up at night.
If you, just like many others that struggle with sleeping difficulties ranging from insomnia, interrupted sleep or snoring, there is hope!
Below, we will look at six sleeping habits that can improve the quality of your sleep and subsequently, your life.
1. How To Find And Set A Sleep Schedule That Works For You
The first step towards improving your sleep, is, of course, setting a sleeping routine that fits your lifestyle. Whether you need to wake up early or you prefer sleeping in, it is important to go to bed and wake up at the approximately same time.
More importantly, sticking to your schedule is more important than you know! Why? Well, our circadian rhythm, which is basically your internal clock that regulates your sleeping patterns, is why.
Basically, the circadian rhythm works in the background of your brain and cycles between alertness and sleepiness, thus, informing your body about needing to go to bed.
People’s circadian rhythm, largely influenced by day and night, which is why we’re more likely to go to sleep at night. Although, some people, mainly shift workers or those who travel across multiple time zones, often have issues with sleeping at normal times.
More so, in order to make things better, you should find a way to sleep at regular intervals. However, in case it’s difficult to do, you should develop healthy sleeping habits that will help you fall asleep without issues.
2. Avoid Distractions Prior To Bedtime
Personally, avoiding distractions is not easy for me especially at nighttime. That’s why it’s important to keep your tech far from your reach before bedtime.
However, we all know easier said than done! Above all, avoiding brain stimuli such as our screen devices can help you get into sleep mode faster.
If you prefer doing something that helps you fall asleep, you should try something calming, like reading a book. Try avoiding browsing social media sites and apps and stay off the computer!
Laptops, phones, and tablets emit blue light which is responsible for activating the brain and delaying the sleep mode.
In case you have problems with calming down and falling asleep, you can always try meditating. It’s a great way to empty your mind and eliminate all distractions.
I enjoy journaling before bedtime. It helps calm my mind and helps to physically tired too. Of course, everyone is different so play around and see what works for you.
3. If You Don’t Already, Start Exercising To Improve Sleeping Habits
Even though exercising in the evening can be beneficial, it’s a good idea to avoid grueling exercises late in the evening or right before bedtime.
Usually, morning workouts are the best way to wake up, and they’re also great for those who tend to push them aside due to work and other commitments.
In case you’re not the one to get up early and exercise, then fear not! Studies show afternoon workouts can help with dealing with insomnia.
Consistent workout can help you lower the stress, improve your body weight, which can all be helpful when it comes to regulating and bettering your sleep pattern.
For example, long afternoon walks with my dog, Ollie, work for me, and I know help improve my sleeping habits. While I might miss a few during the winter months, I try my best to incorporate them into my day.
If for some reason you can’t participate in rigorous exercise, get out there and walk your way into better sleep.
4. Your Pillows And Mattress Matter To Improve Your Sleeping Habits
Ideally, a proper pillow and matters providing the support and comfort you need work wonders for a good night’s rest. A lot of people forget the importance of these, which, as a result, can affect the quality of sleep.
Therefore, if you want to sleep comfortably, it is crucial to know when to buy a new mattress: most mattresses have a life expectancy of 9 or 10 years. So, if the one you have is a bit old, it is time to get yourself a new one that will help you sleep without feeling any pain or discomfort.
Furthermore, you should always be looking to buy a brand-new mattress that comes with a warranty. Your sleeping habits might improve greatly with a new mattress. The only way to know is to try.
Both your pillow and mattress should consist of quality materials and free of allergens. And, of course, get enough comfort and support to sleep peacefully as well.
Our current mattress is about 10 years and approaching replacing soon. I really believe replacing our bedding will help improve our sleep. Moreover, due to the emerging and rapidly improving technologies for mattress manufacturing.
5. Be Mindful Of Your Liquid Intake Before Bedtime
It’s very important to limit your liquid intake before bedtime and for obvious reasons. Waking up several times during the night for a bathroom visit isn’t good for your sleeping habits.
Therefore, you should mind your liquid intake in the evening. And if you really feel the need to drink water or tea, take a few smaller sips instead of downing a glass in one or two big gulps.
Obviously, avoid caffeine as well and note that most teas contain copious amounts of it! Some of my favorite decaffeinated teas taste just as good and are much better for you too.
If you are like me and must have water near your bedside, make sure it’s bottled water with a cap. I find having to remove the cap causes me to drink less water.
6. Be Mindful Of The Food You Eat
Clearly, the things that you consume throughout the day can have a significant effect on your sleeping habits.
That’s why it’s best to stay away from heavy, overly spiced food in the evening hours. And if you feel hungry, then you should eat a light dinner that won’t upset your stomach.
Yogurt, toast, chicken salad, rice, pasta, and fruits are all excellent dinner suggestions when you feel like munching something, but don’t want to eat too much.
In case you end up going to the restaurant and ordering something heavier, you can treat yourself to a cup of mint tea as it is good for relieving digestive tract.
Also, taking a light walk or doing yoga-like stretches can help you release trapped gas and go to bed feeling a lot better.
Moreover, ditching excessive alcohol consumption, coffee and cigarettes should be one of your top priorities.
Mainly, because alcohol, caffeine, and nicotine are powerful sleep disruptors, so if you have to consume them, at least avoid doing so in the evening hours.
Obviously, sleeping without worries is crucial if you want to be alert and productive during the day.
Therefore, being mindful and including these habits will surely improve the quality of your sleep and as a consequence, you will feel much more rested and happier too!
Additionally, be sure to read Get A Better Night’s Sleep With The Goldilocks-Zone Of Pillows too!
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