A solid night’s sleep is key to living a happy, healthy life. Without the right amount of hours of undisturbed, quality sleep each night, getting through the workday and enjoying your personal time can be incredibly difficult. There are many inconvenient side effects from having a poor sleep schedule that will continue piling up as well, making this problem one that will continue to get worse and worse over time. To help you get your sleep schedule on track, here are eight proven tips to assure you sleep better at night:
1. Avoid Random or Long Naps
Napping for any longer than thirty minutes is an absolute no-no when it comes to keeping your sleep schedule consistent and effective. Additionally, if you are a nap taker, be sure to keep nap time as consistent as possible. If you follow these two rules, naps can actually be incredibly beneficial to your overall sleep patterns. If you’re a dedicated napper, continuing to perfect this invaluable art is highly recommended.
2. Keep a Consistent Sleep Schedule
As we mentioned above, consistency is key when achieving an optimized sleep schedule. Naps are not the only thing that has to be regulated, as you should try to stick to the same sleeping hours each and every day if possible. Slip-ups are bound to happen, but the more you can avoid them, the easier it is for your body to fall asleep at night. Waking up at the same time is particularly crucial.
3. Consider Sleep Aids
Sometimes your inability to sleep consistently and comfortably is a result of an underlying medical condition. For light disruptions, melatonin and other sleep aids may prove useful. However, both sleeping pills for mental/emotional afflictions and CPAP machines for sleep apnea may be critical for some people. If you suspect you have a sleeping disorder or sleep apnea, you must seek medical attention for them ASAP. Just make sure you seek out knowledgeable medical help, as improper sleep aid instructions can lead to devastating consequences.
4. Avoid Alcohol and Caffeine Late at Night
Both alcohol and caffeine stimulate your mind in a way that can greatly disrupt your sleep patterns. Avoiding alcohol after 8 PM and putting down your coffee at least six hours before bedtime will ensure you get a much more comfortable, consistent night of sleep. Cutting down on alcohol and coffee will boost your metabolism and keep your heart healthier as well.
5. Adjust Your Bedroom Temperature
Did you know the temperature in your room is a major factor in how well your body can rest? Some people tend to keep their thermostat a bit too high, and while a heated room can be incredibly cozy, it negatively affects your body’s ability to recharge after a long day. Simply turning down the temperature, ideally between 60 and 67 degrees Fahrenheit, will allow you to sleep more peacefully.
6. Enjoy a Warm Shower Before Bed
The relaxing, rejuvenating power of bathing is no joke. Not only can it help remove dirt from your body, but it can also open up your pores and relieve any congestion that might bother you. Especially for those with allergies, bathing nightly is crucial to removing allergens from your body. Taking a warm shower ninety minutes before bed will boost your sleep quality and keep your body from dealing with extra unhealthy build-ups while you’re sleeping.
7. Avoid Exercise Right Before Bed
If you’re a health freak, or simply enjoy a nice jog now and again, you’ll know that scheduling fitness activities into a busy schedule can prove incredibly difficult. Many people even find themselves having to exercise after a long day at work. However, this practice is nearly certain to disrupt your ability to fall asleep. To help you more consistently at night, consider changing your schedule up to accommodate a morning time workout before you start the workday. Doing so will give you a major boost in energy throughout your workday as well!
8. Put Down the Electronics an Hour Before Bedtime
Late-night gaming and movie marathons provide a stellar way to unwind after a long day. However, over-exposure to electronics and brain-stimulating entertainment too close to bedtime is certain to make your mind struggle to calm down. Try to give yourself a solid hour before bed where you are not using electronics, gaming, or watching movies, and you’ll be able to enjoy deeper sleep. This will help you dream more vividly as well, which will make up for your lost movie time.
Here’s to a Rejuvenating Night of Rest
With these eight tips, you’ll find yourself enjoying deep, satisfying sleep in no time. These adjustments will not only help your sleep schedule remain consistent. But, they will also boost your energy and significantly improve your mood. After all, poor sleep patterns can lead to irritability, difficulty concentrating, and even a shortened life span. dress for women
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