A good night’s rest does wonders for overall health and daily mindset. But when was the last time you woke up feeling refreshed, awake, and ready to take on the day? Or fell asleep easily without worry or effort? If you are having trouble remembering, you are not alone. Almost one third of people (me included) struggle to get quality sleep! So, here are 10 tips for a better night’s sleep…
1. Prioritize Your Sleep
This one’s first on the list for a reason! It will always be easy to add more to your to-do list, so it’s up to you to put your sleep first. Take stock of what habits and nightly routines are hindering your sleep and make room for the following habits. You got this!
2. Cut Off Caffeine By Late Afternoon
Getting better sleep starts with the steps you take during the day. Stop drinking caffeine by late afternoon. If you are sensitive to caffeine, stop drinking caffeine late morning. This should help with better sleep at night.
3. Avoid Large Meals Before Bedtime
Digestion takes 6-8 hours. To give your body enough time to start digesting your meal. It’s recommended to stop eating 1-2 hours before bedtime, and even longer for bigger meals.
4. Get Active
Exercising or just moving your body during the day can help you spend energy that would otherwise keep you up at night. Just be sure not to do any strenuous activities too close to bedtime, or it may make you more alert than sleepy.
5. Hold Off On Alcohol Before Bedtime
Studies have shown that drinking alcohol before bedtime increases wakefulness during the second half of your sleep. So, while alcohol may make you sleepy at first, it will worsen your sleep quality down the line.
6. Create A Personal Sleep Routine
Whether it’s meditation, stretching, journaling, or self-care, creating a bedtime habit signals to your brain and body that it’s time to start winding down.
7. Keep A Consistent Sleep Schedule
This may not always be possible, but anything you can do helps. Try to go to bed and wake up at around the same time every day, even on the weekends.
8. Make Your Bedroom A Sleep Sanctuary
Your bedroom should be a space that signals to your mind and body that it’s time to rest. Try to avoid doing work or watching TV in bed and keep out unwanted light with blackout curtains.
9. Declutter Your Bedroom
A study presented at the June 2015 SLEEP conference suggested that people who sleep in cluttered rooms are more likely to have a sleep disorder. If you are prone to a messier room, try tidying up and seeing how it affects your sleep.
10. Remove Devices From Your Room
This is the hard one! As tempting as it may be, looking at your phone before bed is a surefire way to keep your mind alert and worsen your sleep. Put your phone or tablet away 30 minutes before bed and get started on that relaxing sleep routine.
Getting adequate sleep every night is good for our overall health, our mental health and our well-being. I hope these tips help you create a sleep routine that will help you get the sleep you need. I have incorporated some of these tips into my sleep routine and I am getting a little more sleep than I have been lately, so give these tips a try and let us know if your sleep has improved in the comments below and until Wednesday, be happy, healthy, and beautiful!