Simple Steps for Improving Sleep
If you are like many Americans, you aren’t sleeping as soundly as you should be. Here are just a few simple steps you can take to improve your sleep.
1. Get on Schedule
Have a set time to go to bed and wake up at the same time each day— yes, even on weekends. Most adults should be getting seven to eight hours of sleep. Having a set schedule helps you get better sleep – especially in the long run.
2. Watch What You Eat and Drink
Avoid going to bed either too hungry or too full. You should also avoid heavy or large meals within a couple of hours of bedtime.
Nicotine and caffeine can keep you awake and keep you from getting a restful sleep so avoid indulging in either of those too close to bed. Alcohol might make you feel sleepy at first, but can disrupt the sleep cycle later on.
The ideal room for sleeping will be cool, dark and quiet. Be sure to avoid using screens before bed because of the stimulating effect the light has on your brain. If you need a fan, earplugs or a white noise machine—get them to make your environment more relaxing. Baths, meditation and other relaxation techniques can also make a difference.
Make sure your bed is comfortable. Quilbed has a variety of mattresses that are build for support, comfort and coolness—all elements of a tranquil sleep cycle.
4. Limit Naps
Taking a nap too late in the day can negatively affect your sleep – unless you’re working the night shift and need to make up for those lost hours of sleep. Thirty minute naps are ideal – try to avoid anything longer than that.
5. Get Active!
Being physically active can help you sleep better at night – just as long as you’re not exercising too close to bedtime. Nature can be helpful as well. Outdoor activities might just help you sleep more soundly.
6. Stress Less
It’s not easy, but try to turn those worries off before trying to fall asleep. Keeping a journal beside your bed and writing down your concerns before settling in is a good way to quiet your mind. Use stress management techniques such as setting priorities and getting organized to ease your stress levels. Get involved in meditation or another relaxing activity to help relieve stress and anxiety.
If you continue to have problems, call your doctor. It’s normal to have trouble sleeping now and then, but if it is frequent, there might be an underlying medical concern. Talk to your doctor do be safe.