- Maintain a Regular Sleep Schedule
The most important sleep tip to follow out of all the ones you may hear or read about is sticking with a regular sleep schedule. This means having the same bedtime every night and waking up in the morning at the same consistent time. It is essential to do this as well on the weekends and other times when you do not have a strict schedule.
When there is a regular rhythm to your sleep, it will help to keep your biological clock in sync. Your other bodily functions will also work a lot more smoothly, which includes your sleep. It might be a tricky habit to establish especially if your current sleep schedule is irregular. However, the longer you are able to stick with it, the easier it will become. During the day you will also feel better.
If you aren’t sure what time to go to bed at night then check out our Sleep Calculator. Your wake-up time will be used as the basis for calculating the ideal bedtime for you.
- Starting at 2 PM Eliminate Consuming All Caffeine
You are probably thinking you cannot be serious! How will I sleep better by stopping consuming caffeine at 2 pm?
There is a very simple answer to that. Caffeine is a stimulant, so when you consume close to your bedtime you will be prevented from achieving good quality sleep or falling asleep at all.
The half-life of caffeine is around 8 hours. That means the level is reduced, but after this time it is still somewhat effective within your system. The Journal of Clinical Sleep Medicine published a study that found that when caffeine is consumed within 6 hours of going to bed your total sleep time can be reduced by as much as 41 minutes.
That can be a fairly significant sleep loss. Therefore, once it is 2 pm it is essential to drink caffeine-free beverages and eliminate all caffeine.
- Stop Drinking Alcohol Within 3 Hous of Going to Bed
The top sleep aid used in the world is alcohol. In fact, a staggering 20 to 30 percent of patients with insomnia report that they use alcohol as a sleeping aid. Out of these, 67 percent have stated it helps them sleep better.
But the reality is that the answer to achieving better sleep is not alcohol. There is a major difference between passing out and going to sleep. Although the sedative properties of alcohol can make you feel sleepy, it may also prevent you from getting a good night’s sleep due to the following:
You are prevented from being able to reach deep sleep stages by alcohol, which is where the most restful sleep takes place.
The muscles inside your airway are relaxed by alcohol, which can result in snoring.
You can become dehydrated and feel more thirsty when you drink alcohol.
Alcohol can wake you up in the middle of the night. It is usually because you need to use the restroom.
Having a couple of drinks before you go to bed can reduce REM sleep and increase Stage 1 and 2 NREM sleep. It is critical to get enough REM sleep to achieve the deep sleep that occurs in Stages 3 and 4 NREM sleep.
It can be quite devastating for the body and brain to not get enough REM sleep since it helps you store and organize your memories as well. Also, REM is the stage of sleep that burns the most calories. Alcohol is full of empty calories, so it is not a good idea to drink whenever you are attempting to lose weight or sleep.
Consuming alcohol can also interfere with the sleep benefits that exercising provides.
- Exercise!
The key to healthy rest and a healthy body is moderate physical activity. It helps to maintain good cardiovascular health and keeps bones and muscles strong. Many sleep patients who do not exercise on a regular basis and lead sedentary or inactive lives are missing out on an outstanding sleep remedy.
It is suggested by data that exercising during the day will not only help you fall asleep faster and plunge you into deeper, longer sleep but also help the body with producing growth hormones as well. The hormones will help your body revitalize and repair itself as you are sleeping during the night.
Many patients report sleeping better when they exercise regularly and on the following day feel more rejuvenated and alert. The best thing is you can enjoy the benefits of exercise without having to do anything really intense.
If you are searching for an exercise routine that will work for you, you can consider trying out some of the following lower-impact exercises to help you sleep, feel, and look better.
Riding your bicycle
Swimming
Tai chi
Walking for 30 minutes per day – and even better when done with your dog, your partner, or both
Yoga
However, do not exercise within four hours of bedtime. Too much physical activity close to bedtime may hinder you from being able to fall and stay asleep.
- Get Comfortable
A bedroom should always be a relaxing place to be. It should be cool dark and comfortable. Investing in black out blinds can help block out the early morning sun that can wake you way before you need to get up. A new mattress can do wonders for a great night’s rest, however it can be a very pricey investment. Finding cheaper mattress alternatives is possible, you can enjoy a comfortable, quality mattress at a reasonable price.
