6 Things You Can Do to Improve Your Sleep Today
Everyone understands the importance of getting a good night’s sleep, but it can be elusive to many. Around thirty percent of American adults report difficulty falling asleep, and around ten percent suffer from insomnia. While insomnia, a disorder categorized as the inability to fall asleep and stay asleep, is rarer and may require medication or therapy to overcome, generally, most sleep issues can be helped with changed behavior and investing in products conducive to higher sleep quality. Whether your sleep issues stem from back pain, pregnancy, stress, or unknown reasons, there are things you can do to improve your sleep today. Keep reading to learn some helpful tips on how to stop counting sheep and drift into la-la-land with ease.
Reducing Blue Light at Night
One of the best ways to get your body and your brain ready for bedtime is to reduce your exposure to Blue Light at night. Blue light, emitted from electronic devices like your smartphone, iPad, or computer, is detrimental to your circadian rhythm. Your circadian rhythm needs to be healthy for your body to cue itself when it’s time to get some shut-eye. While we live in a world where it’s normal to stay connected from the time we open our eyes until we shut them, if you’re struggling with sleep issues, it’s time to ditch your devices several hours before bedtime.
You’ve heard the phrase “on cloud nine,” and you understand it as extremely happy. Well, your bed should be your happy place, your place of respite at the end of a long day, and the place that is so comfortable, you can’t help but drift away into sweet dreams quickly. Investing in a cloud comforter, as well as the highest quality mattress and bed linens you can afford, can be a game-changer when it comes to sleeping. Comforters that are temperature regulating to keep you cool (your body’s preference for sleep) are key, and breathable sheets made from 100% eucalyptus are a must. Having the right bed garments distinguishes excellent and restorative sleep from tossing and turning all night.
Whether you’re a parent, a student, or a busy professional, it can be easy to burn the candle at both ends and feel fatigued regularly. While squeezing in an afternoon siesta can be tempting, they aren’t worth the pleasure if you struggle with sleeping well at night. Short power naps (less than thirty minutes) have been shown to have health benefits, but anything beyond that should be avoided.
No Late Afternoon Lattes
This may seem obvious, but avoiding caffeine after midday is a must if you struggle with sleeping soundly at night. As mentioned earlier, fatigue is a given on some days with our busy schedules, but opting to power through without your midday coffee will make your sleep easier and ensure you sleep deeper. While we sleep deeply, our brains and bodies are restored on a cellular level, which is why we feel refreshed upon waking. If you frequently wake up feeling tired, you’re likely not achieving deep sleep, so skip the afternoon latte and enjoy the nighttime health benefits.
Stick to a Schedule
We’re all used to sticking to a schedule around work, our kids, and other commitments, so planning and adhering to a sleep schedule should become part of your routine. Studies consistently show that people who fall asleep and wake up at the same time each day enjoy deeper, more consistent sleep than their non-scheduling counterparts. While it may take some persistence initially, forming this healthy habit will be a game-changer for your sleep quality, and you’ll never look back.
Supplement Your Healthy Habits
Sometimes, we can make all the right choices and still struggle to achieve the desired result. Thankfully, several supplements have shown promising results in achieving meaningful sleep when it comes to sleeping better. Melatonin is the best-known sleep supplement, but others worth trying are Ginkgo biloba, Magnesium, L-theanine, and Lavender as aromatherapy.
If you try the above, you’ll be sleeping soundly in no time. However, suppose you continue to struggle to fall asleep or stay asleep. In that case, it’s worth a conversation with your GP to rule out any underlying health conditions like sleep apnea, or perhaps you’ll need a prescription for something to help you sleep soundly. Sleep is a cornerstone of good health, so guard your sleep by adopting healthy habits and utilizing the above tips for better sleep today.