Between 50-70 million Americans suffer from insomnia each year. As you toss and turn each night, getting shut-eye might seem like a pipe dream.
But what if there’s a way to improve your sleep? Read this guide to help create a nightly sleep habit to get more shut-eye today!
1. Have a Consistent Sleep Schedule
Go to bed and wake up at the same time each day. That includes a regular bedtime ritual along with weekdays and weekends.
Try to relax by listening to music, meditating, or reading. If your body aches from a restless sleep, consider a neck pain doctor near me.
Avoid technology a couple of hours before bed. Always aim for enough sleep each night. Give yourself extra time to prepare for bed.
2. Limit Caffeine
Nicotine and caffeine can both affect restful sleep. You might experience withdrawal symptoms in the evening.
Don’t drink after noon; keep it to less than two servings. Avoid alcohol since it could cause sleep disturbances.
If you quit smoking, you might notice you sleep better at night. This will occur after withdrawals stop.
3. Avoid Lights
Too much lighting could impact your circadian rhythm. Shut your curtains or use a sleep mask to block light.
Keep noise to a minimum as well. If you can’t reduce noise, use a white noise machine, fan, or earplugs.
Use essential oils such as lavender to help you sleep. Lavender is calming and smells nice.
4. Find the Right Temperature
Don’t keep your bedroom too hot or cold. The best temperature is in a cooler setting. You’ll also want to consider a humidifier or dehumidifier to regulate the humidity.
Keep active during the day to have a more restful sleep. The best exercise will get your heart pumping, such as cardio.
Do a mixture of strength training (weight lifting) a couple of days a week and cardio on your others. Speak with your doctor about any conditions you have.
Some great exercises include:
- HIIT workouts
- Weight training
6. A Relaxing Environment
Keep electronics out of the bedroom. Practice calming techniques such as yoga or meditation. A hot bath will help with relaxation, too.
You’ll also want to limit day sleeping. Avoid late napping, and don’t take naps longer than one hour. If you work nights, you might want to nap later in the day before work.
7. Reduce Stress
Stay organized and keep a neat room. Meditate if you’re feeling anxious.
Have a journal to write down what’s bothering you. Consider stress management techniques such as seeing a counselor.
Incorporating a Healthy Sleep Habit
After exploring this guide, you should better understand how to create a better sleep habit. Take your time deciding which ideas you can incorporate, and say hello to more restful sleep!
Would you like to read more helpful lifestyle guides with tips and tricks? Then, be sure to check out our other articles today!