A decent night’s sleep is essential to almost every aspect of your life. When you fail to get enough rest, you could find that you’re sluggish, slow, and moody. Needless to say, it’s a state you should aim to avoid. Still, sometimes, getting the sleep you need can be easier said than done.
If this is a problem with which you struggle, here are some tips that could help you nod off.
1. Switch off your gadgets
People live in a technological world these days, which means that it’s trickier than ever to ‘switch off.’ From smartphones to tablets, there are loads of gadgets that practically everyone relies on. Once you take these things into the bedroom, though, you could find that they start to impact your sleep. Research from the University of Gothenburg has found that intensive smartphone use is linked to sleep disturbances in young people. If you’re hoping to get a proper night’s sleep, it is worth switching off these gadgets an hour or two before you hit the hay. Equally, keeping gadgets out of the bedroom could create a calm environment in which to snooze.
2. Keep the room cool
While you may think that getting all snuggly and warm is the answer to your sleep problems, that might not be the case. Keeping the room relatively cool is likely the best way to ensure that you get all the rest that you need. According to Sleep.org, keeping the temperature at between 60 and 67 degrees Fahrenheit is optimal for nodding off. Should you have the temperature too high or too low that you may not get REM sleep at all. Setting your thermostat to the right level could be the first step in relaxing.
3. Get into a routine
If you’re not a particularly routined person, you might find this next piece of advice hard. When it comes to going to bed, the easiest thing you can do is stick to a schedule. Your body gets used to the times at which you do certain things from eating and exercising to sleeping and waking up. Each night, try your best to go to bed at the same time. Pick a time that suits you and then set a reminder on your phone. That way, your smartphone will let you know what time you need to start getting ready to settle down.
4. Create a comfortable bed
Of course, your comfort is as important as anything else when it comes to sleep. You should make sure that the bed itself offers the highest levels of comfort. One way to do so is to replace your mattress every few years. Mattresses tend to lose their firmness over time, which means that they can often start to be soft and lumpy. Investing in a breathable mattress protector will also go some way to helping solve the situation. Since you spend roughly a third of your life in bed, it may as well be a cozy and comfortable place to be.
5. Avoid drinking alcohol
Drinking alcohol before bed is a sure fire way to make sure that you get a terrible night’s sleep. Regular alcohol use affects your sleep cycle according to DrinkAware, which means that you will likely struggle to get the REM sleep you need. This fact may seem contradictory to what you already know since when you have a glass of wine or two, it’s often easier to fall asleep. Despite this, the quality of sleep you experience when you’ve drank alcohol will be far lower than usual. You will spend much of the night in a phase of light sleep and get very little of the deep sleep your body so desperately needs.
6. Workout during the day
The sad truth is that many of us live sedentary lives. If you work a desk job, you will find that much of your time is spent sitting still. It doesn’t take a genius to realize that this state is not particularly healthy. What’s more, it could be affecting how much sleep you get. If you want to maximize the amount of rest you get, working out could be the answer. It gives you a chance to literally tire your body (and mind) out before bed. Be aware that when you exercise will impact your sleep. The best times to work out are in the morning or the early afternoon, according to Sleep.org. Should you exercise at night, you may find that it’s actually harder to get to sleep than ever before because it will boost your energy levels.
By Joe Fleming
who is the President at ViveHealth. Passionate about healthy lifestyles and living a full life, he enjoys sharing and expressing these interests through his writing. With a goal to inspire others and fight ageism, Joe writes to help people of all backgrounds and ages overcome life’s challenges. His work ranges from articles on wellness, holistic health and aging to social narratives, motivational pieces and news stories. For Joe, helping others is vital.