So many adults function on barely enough sleep each night, and sometimes it can be hard to wake up in the morning. Many people do not feel refreshed every day despite their best efforts. With a few simple changes, though, it is possible to get a better night’s sleep and wake up feeling more refreshed. Here are some tricks you can try:
1. Start by setting a regular sleep schedule
It can be challenging falling asleep consistently if you have a chaotic schedule that varies from day to day. Try sleeping and waking up at the same time every day, even on weekends. Consistency helps set your internal body clock, so it can anticipate what’s coming next and get ready for sleep when you hit the hay.
Plus, you’re less likely to wake up in the middle of the night if you don’t stay up too late. So take advantage of your natural circadian rhythms and follow a sleep schedule that allows you to get the rest your body needs.
2. Keep your room dark and cool before bedtime
Darkness triggers your body to release melatonin, a hormone that makes you drowsy. When the lights go out, your brain starts producing more melatonin, making you sleepy. On the other hand, bright lights in your bedroom can disrupt your internal clock.
So be sure to keep your room as dark as possible, and if possible, even wear an eye mask. Most importantly, remember that cool (but not cold) temperatures help promote better sleep.
3. Limit the time you spend on screens before bedtime
Believe it or not, computer screens, TVs, and various other electronic devices emit a blue light that mimics daylight. This can trick your brain into thinking it’s still daytime, which can interfere with your sleep cycle.
If you really want to watch TV or browse on your tablet before bed, try dimming the lights or use an app that reduces the amount of blue light your device emits. This way, you can enjoy your favorite shows without disrupting your sleep.
4. Reduce the amount of caffeine you drink throughout the day
Even if you go to sleep at your usual bedtime, caffeine can stay in your system long after you stop drinking it. If possible, cut back on the amount of caffeine you consume in the afternoon and evening since it can keep you from falling asleep at night.
Instead, drink your daily dose of caffeine in the morning, which is when your body can tolerate it best. And be sure to avoid sugary, caffeinated drinks, too, since these won’t give you a boost in the afternoon when you need one.
5. Exercise regularly, but not too close to bedtime
Sticking to a regular exercise routine is essential for everyone, but there’s a catch: working out too close to bedtime can make it hard for you to fall asleep. That’s because vigorous exercise causes your body temperature to rise, which can make you feel alert and energized instead of tired and ready to hit the hay.
Try to make it a habit to work out three hours before you plan on going to sleep. There’s no need to push your body too hard, but it’s good to get moving for at least 30 minutes on most days of the week.
6. Take deep breaths when you’re anxious or stressed out
This can help slow your heart rate and relax your muscles so that you fall asleep faster once in bed. Deep breathing is a simple yet effective way to help your body and mind wind down so that even if you have trouble falling asleep right away, you’re more likely to enjoy a peaceful night’s rest once you do.
Of course, in some cases, sleep problems can be a sign of an underlying health condition like chronic insomnia. That’s why it’s crucial to head to the nearest urgent care clinic and consult your doctor if you’re having trouble sleeping regularly.
7. Avoid napping during the day if possible
The effects of light exposure to circadian rhythms will make nighttime sleep more difficult. If you do take a nap, try to limit it to no more than 30 minutes. This is because longer naps boost your body temperature, which can keep you awake for hours.
And while it’s almost always better not to take a nap at all, there are some exceptions. If you’re feeling exhausted and need to stay awake for a long time, a quick power nap can help lift your energy levels and reduce fatigue.
Sleep is essential for a productive day, but sometimes it can be hard to achieve. That’s why it’s always a good idea to know exactly what you can do to get the restful sleep that your body and mind need.