Some people are very lucky. They can get to sleep quickly and stay asleep for as long as needed. Others, however, may struggle with their sleep quality. If you are someone who has issues sleeping, it’s important to keep in mind you can find ways to overcome this problem. A few simple and easy techniques will help you get to sleep faster and stay there. Paying close attention to your body can pay off. As you get to know what it really needs, you’ll find it easier to establish really great sleeping habits that will make you happier and more productive.
Keep to a Routine
One of the single most important things you can do in life is to keep to a standardized evening routine and sleeping schedule. Always go to bed at the same time no matter how busy you get even on weekends. Everyone has a circadian rhythm. This is a set cycle that the body adheres to over a twenty-four-hour period. When you always go to bed at eleven at night, your body is fully prepared to get into sleep mode and stay there. That means you’ll find it much easier to get to sleep.
Expose Your Body to Sunlight
Another easy and simple way to ensure you’re getting enough sleep at night is to work with the sun. The body is primed to respond to light. When light hits your skin, it triggers a response that sends off a cascade of signals. Aim for about half an hour of outdoor time each day. Take a walk or just sit in a sunlit window. The light tells your body it’s time to wake up. Exposure to sunlight early in the morning or by mid-afternoon is the best course of action.
Turn Off the Screens
While sunlight can help you stay awake, as you head towards the evening, it’s time to turn down the light. Your body needs a reminder that nightfall is coming. That’s why you’ll want to reduce all the light in the home. Turn off bright overhead lights. Shut down all screens including your television, cellphone, and personal computer about an hour before you’re going to bed. screens emit blue light. Blue light can signal the brain you need to remain alert. When you get rid of such light, you’ll find it far easier to get into sleep mode.
A Great Bed and Bedding
A great bed and the bedding to go with it are imperative. You need to have an inviting place to sleep each night. The ideal bed is one that allows you to fall asleep quickly and stay there for as long as you like. Look for beds that feel comfortable. A good bed will have a mattress that offers plenty of support while also providing lots of giving as you sleep each night. The same is true of your bedding. The ideal bedding is soft and inviting. Look for bedding that helps you stay cozy and warm without adding too much heat.
Exercise Carefully
Exercise is another way to keep to great sleeping habits. At the same time, it is vitally important to pay close attention to how you exercise. It’s best to exercise early rather than later in the day. Aim for a morning run or an early afternoon weight lifting session. Opt for a gentle swim on your lunch break. Exercising later in the day can trigger your body to stay up later. That can lead to a sense of alertness that will make it harder to get to sleep.
Nap Strategically
Napping can help you feel better if you’re having problems sleeping. A quick, twenty minute nap can make you more energized and ready to greet the second half of the day. At the same time, napping can also interfere with your overall sleeping habits. That is why you want to nap early in the day rather than later on. Do not nap after three in the afternoon. Napping this late will make it harder for you to get to bed. This kind of late nap can signal the body it’s time to go to bed and stay there.
Avoid Alcohol and Caffeine
Alcohol and caffeine stimulate the brain. When the brain is stimulated like this, it’s hard for you to get to sleep. That is why you want to get any intake of these substances early in the day. In doing so, you’ll find it easier to get to sleep. Make a habit of consuming any coffee early in the morning rather than later in the day. While a nightcap sounds like a good idea, it brings alcohol into your body and signals it’s time to wake up a short time later.
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