The fast pace of life that comes with adopting a modern lifestyle often leads to a plethora of unhealthy choices. As the days seem to get shorter and shorter, the amount of time we give our body to rest also seems to reduce. What we are left with is a feeling of tiredness, exhaustion, lack of focus and poor work performance. We all know that getting enough rest each night is essential for the proper functioning of the body as well as the mind, yet so many of us disregard this and prioritize other things instead of their health. With lack of sleep being the cause of numerous health problems and chronic illnesses, changing our sleeping habits is a must in order to preserve good health. Let’s take a look at six tips that are proven to help you sleep better at night, improving the overall quality of your life.
1. Create a sleep schedule and stick with it
The first step towards getting a better night’s sleep is creating an effective sleep schedule. Consistency is key to creating habits, so make sure you go to bed and wake up at the same time every day, giving your body enough time to rest. Regardless of whether it’s a weekday or weekend, stick to your sleep schedule. Doing so will reinforce your body’s wake-sleep cycle, ensuring an effective sleep schedule tailored to your individual needs.
2. Make exercise a part of your daily routine
Regular physical activity is another essential component in developing healthy sleep habits. Regardless of the type of exercise and whether it’s vigorous or light, any sort of activity is better than no activity at all. Even something as simple as going for a walk during the day and spending time outside can have a positive impact on forming a good sleep habit. Just make sure the time of the activity isn’t close to your bedtime.
3. Avoid afternoon naps (they’re traps)
Power naps can be a helpful tool in refreshing your body and mind during the day. However, if you notice that they are having a negative impact on your regular sleep schedule and make it difficult for you to fall asleep at night, it would be best to completely eliminate them. If you simply can’t function without naps and need a break during the day, be sure to limit yourself to thirty minutes at most.
4. Skip those risky late-night beverages
Other than disrupting your sleep, consuming brain-stimulating beverages can wreak havoc on your sleep schedule and prevent your body from getting enough rest needed for the day. It would be best if you would avoid them altogether, at least at night. The effects of caffeine and alcohol last for a couple of hours before they start to wear off. Therefore, try to avoid the consumption of these beverages to avoid feeling discomfort during your sleep.
5. Create an optimal sleep environment
Maybe the most important factor of all, an optimal sleep environment is crucial for getting a good night’s sleep. This means creating a room that is designed to provide your body with maximum comfort. A quality king mattress will ensure your back is properly supported, and paired with natural bedding, it will make for a cozy and relaxing sleep environment. Be sure to eliminate any noise to make it easier to wind down at night.
6. Reduce your body’s exposure to bright light
Lights coming from various electronic devices in your home may confuse your body, acting as a signal that you should stay awake. It would be a good idea to turn off any bright overhead lights as well as limit your body’s exposure to light coming from electronic devices. Avoid using your cell phone, tablet, computer, or TV at least one hour before bed to make it easier for your body to shift into sleep mode.
Getting a good night’s sleep is essential for optimizing health and losing weight. Use the tips above to take control of your internal clock and make sure that the quality as well as quantity of your sleep fuel your body with enough energy to prepare you for a productive day.