If you want to sleep better (and who doesn’t?), adopt these sleep-friendly habits as soon as possible.
Some people just sleep better. They just curl up in bed and come out in a few minutes or even seconds. While this is great for them, many people are constantly looking for ways to get better sleep because they have trouble falling asleep or both.
A good night’s sleep is essential to our health and well-being. And while you might assume that your current sleeping habits are ingrained, as with any habit, there are definitely ways to change and improve them (with a little persistence, of course). So you’re regularly struggling to get your zzzes through the night – whether it’s falling asleep, sleeping, or a frustrating combination – see how this science-backed and expertly-acclaimed strategy can help you sleep better.
1.Stick to a consistent sleep/wake cycle
We all have busy lives and it is often difficult to go to bed at the same time every day. However, sticking to a consistent bedtime and wake-up schedule is the number one recommendation of many sleep experts, including Dr. Michael J. Breus, Los Angeles area sleep specialist and founder of The Sleep Doctor. “Keeping your circadian rhythm in sync is very important, and you need to train even on weekends,” explains Breus. This self-regulation is the fundamental solution to your sleep.
If your sleep schedule is all over the place right now, the best way to start working on a consistent, healthy model is to wake up at the same time every day (yes, Saturday and Sunday too!). Your body will gradually get used to this and follow the example of going to bed at the same time every night.
2.Unplug before going to bed
If you want to get more sleep and think less about running after a night out, consider turning off your phone, TV, computer, and tablet at least an hour before bed. “Blue light stimulates the brain and keeps you awake, so try turning off screens early,” says Breus. (Even nighttime devices emit blue light, so you should turn them off sooner, he says.) If you must use your device at night, Breus recommends wearing blue interlocking glasses to filter out some of the wake-up light. . waves on your screen.
Aside from the blue light dilemma, which is still debated by many experts, digital gadgets are too stimulating for anyone trying to fall asleep. How is it possible to sleep well after scrolling through stressful work emails, checking Instagram what everyone is doing without you, or going crazy over such a thought-provoking article? If you’re having trouble disconnecting, keep your phone and laptop out of bed (preferably in a different room) every night.
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3.Exercise every day, but don’t get too close to bed
You know exercise is good for your overall health, but it can also improve the quality of your sleep, especially if you exercise in the morning, or at least in the morning. Evening exercise is also great, but should be done two to four hours before bed to give your body time to cool off before bed, says Breus. She recommends 20 to 30 minutes of cardio a day to help you sleep better at night.
4.Resist Napping After 3 p.m.
The sleep cycle is truly a cycle. If you don’t get enough sleep at night, napping can certainly help relieve sleepiness. Unfortunately, napping in the afternoon can make it difficult to sleep at night and lead to insomnia. If you can’t take a nap before 3pm, it’s best to get up a little earlier and go to bed earlier that night.
5.Stop looking at the clock
If you often wake up in the middle of the night, you know that your digital clock can be making fun of you. When you see that it’s 4:30 in the morning, you immediately start doing some mental arithmetic and stressing how many hours of sleep you have left. To help you sleep better, experts recommend keeping the watch face out of sight to reduce the anxiety that keeps you awake.
Do not consume alcohol or caffeine before bed
He knew this one was coming. Of course, a glass or two of wine can give you a soothing drowsiness, but once the effects wear off, you may wake up with sweating, a headache, or the need to urinate frequently. Alcohol is tricky: it helps trigger the mechanisms that initially put us to sleep, but these are largely discontinuous and can interfere with REM sleep and nighttime rest. “Try to stop drinking three hours before bedtime,” says Breus. “That way it gets out of your system and won’t affect the quality of your sleep.”
Caffeine, on the other hand, found in coffee, chocolate, some teas, and carbonated drinks, is a stimulant that can stay in your system for up to eight hours. So even a seemingly harmless 16-hour latte can contribute to nighttime throwing and spinning.
