With our busy, high-tech lives, a good night’s sleep can be elusive for many. However, just a few small lifestyle changes can make a big difference. We’ll share a few of the best so that you can receive the mental, emotional, and physical benefits of sufficient sleep. They include:
- Keep electronics out of the bedroom
- Follow a nightly routine
- Make sure to get sufficient exercise during the day
- Limit caffeine intake
- Create a comfortable environment
In the rest of this article, we’ll go through each idea in more detail and include helpful tips for implementing them in your everyday life. So, what are we waiting for? Better sleep, here you come!
5 Ways To Get Better Sleep
Keep electronics out of the bedroom
It might be tempting to drift off to sleep while watching Netflix or scrolling through your phone, but resist the urge! Items like phone, TV, and tablet screens emit large amounts of blue light, which is part of the visible light spectrum and also found in sunlight. While blue light has many benefits, such as regulating circadian rhythm and boosting alertness and memory function, being exposed to it at night can interfere with your body’s ability to fall asleep.
Follow a nightly routine
Maybe you had a bedtime routine as a child, but did you know that it can be every bit as beneficial in adulthood? Some ideas for a grown-up nightly routine include turning off screens at least two hours before bed, drinking restful tea like chamomile or valerian, or doing yoga or light stretching.
Make sure to get sufficient exercise during the day
If you didn’t do much during the day, chances are high that you won’t feel like sleeping that night. Combat this by aiming for 20 minutes to half an hour of exercise every day. This doesn’t mean you need to become a gym rat, as even a walk around your neighborhood can be very beneficial. But if exercise makes you feel energized, make sure to relegate your workouts to the morning and afternoon!
Limit caffeine intake
No matter what form it comes in, caffeine can wreak havoc with your sleep schedule if you drink it too close to bed. If you drink multiple cups of coffee or tea each day and suspect that it may be affecting your ability to fall asleep, try limiting your intake to the morning. Also, be aware that some caffeine sources, like matcha, can take up to six hours to leave your system!
Create a comfortable environment
Finally, make sure your bedroom is optimized for sleeping. For most people, this means total darkness, quiet or a white noise machine, and temperatures between 60 to 67 degrees Fahrenheit. However, if you prefer something different, go for it! The most important thing is making sure that your bedroom conditions work for you.
We hope that this brief guide gave you some ideas to improve your sleep and thereby improve your life. Pick two or three tips to implement this week, and see where it takes you!
