1. Avoid Caffeine
Nearly everyone enjoys coffee, energy drinks, soft drinks, or tea. However, most of these contain caffeine and caffeine can have a stimulating effect on our bodies. It blocks sleep-inducing chemicals that prevent us from falling asleep.
Drinking caffeine within six hours of bedtime can be very disruptive to sleep. If you're fond of such beverages, try decaffeinated versions if you're within six hours of bedtime.
2. Avoid Alcohol After Dinner
While the initial effects of alcohol can make one fall asleep, as these effects wear off they can keep the body awake. Alcohol metabolites into sugar which can raise the glucose levels which, in turn, keep you awake. It's also a diuretic and you may wind up spending too much time in the bathroom and not enough time with your pillow. Alcohol is also dehydrating so you may wake up needing more water, which may send you back to the bathroom.
Avoid alcohol if you're struggling with sleep issues. You just may get a better night's sleep.
3. Exercise Regularly
Studies show that regular and sufficient exercise can help to improve sleep patterns.
The recommendation is to reach a daily goal of 30 minutes of exercise. Maintain your exercise routine even if you're only walking. This can help to improve your circadian rhythm, improve your daytime alertness, and improve your sleep at night. The more energy you can expend during the day, the more likely you are to fall asleep at night.
Schedule some daily exercise and make it a routine to stay active to improve your sleep quality. Just remember to exercise in the morning or afternoon and not too close to bedtime.
4. Set The Stage
In order to get quality sleep, you need to set the stage. Make the bedroom the right temperature and keep it dark.
Light from such things as televisions, computers, smartphones, and more can have a negative effect on your circadian rhythm that affects your sleep. Even lamps and overhead lighting can throw off your circadian rhythm. Avoid bright lights and bright screens before bedtime. If you're still struggling, consider an eye mask and black-out curtains to help improve the darkness of your sleep area.
Be sure that your room stays at the right temperature. Keep your room at about 62 to 68 degrees Fahrenheit for the best night's sleep. Everyone's body has its own ideal sleep temperature so you may have to adjust this a few times to get it right.
Consider investing in a new mattress, find the best Brooklyn Bedding mattress and enjoy a great night’s sleep.
Set your mind to sleep mode. Let go of things that happened during the day or things that may be stressing you out. If you want to get a good night's sleep you need to focus on a more zen mindset.
Relax your mind and wind down slowly. Clear your head. This will help you to prepare your mind and body for bed and get a more restful night's sleep.