Did you know that the average adult needs around seven to eight hours of sleep? If you aren’t getting this recommended amount of shuteye, then you may find yourself feeling tired, rundown, and unable to focus.
This is because sleep is a vital part of your health and well-being.
It is only when you get enough of sleep that you are able to focus on tasks for extended periods of time, reduce the risk of disease, and ensure that you are being safe.
Now, the reason that you aren’t getting enough of snooze time could be because your sleep patterns are being disrupted, time to check your bedtime behaviours.
You need to know how to sleep better to get that good night sleep that you deserve. To help you out, here is a list of the best ways to help you sleep and make certain that you sleep like a baby each and every night:
11 Ways To Help You Sleep
1. Stick to Your Bedtime
As mentioned, you should be getting between seven and eight hours of sleep. So, now that you have that information, it is up to you to come with a bedtime that suits you.
This means that if you have to be up at 6 am each day, then you need to go to bed by 10 pm.
The key here, though, is to make sure that you go to sleep and wake up at the same time every day.
This allows your body to get into a routine. So, before you know it, your body will start winding down close to your bedtime.
With time, this will make it easier for you to fall asleep faster.
2. Limit Your Caffeine Intake
A lot of people tend to depend on caffeine to get them through the day. While there is nothing wrong with this, you do have to be careful about how much coffee you drink and at what time you drink it.
This is because it does take a while for caffeine to leave your system. So, if it isn’t out of your body by the time that you go to bed, it can negatively impact your sleep.
Ideally, you shouldn’t drink more than four cups of coffee a day.
Also, you should drink your last cup at around 2 pm, so that the caffeine has enough time to leave your system in time for bed.
You should also be aware of all of the other foods and drinks that you consume that may contain caffeine.
You should try to get at least 30 minutes of moderate exercise each day. Doing so could make it easier for you to fall asleep at night.
Now, there are a number of ways that exercise can benefit your sleeping patterns:
- For one thing, working out can help to strengthen your circadian rhythms, ensuring that your body will know when it should be alert and when it should sleep.
- For another, exercise aids in stress reduction, which can also make it easier for you to fall asleep.
4. Avoid Naps
If you have had a restless night and are feeling lethargic the next day, you may want to take a nap.
While there is no denying that a few minutes of shuteye can be useful in many instances, it isn’t for everyone.
For instance, if you suffer from insomnia or frequently have sleeping problems, then a nap can exacerbate these issues.
So, it is best to skip the nap and try to wait up until your bedtime.
5. Get Some Sunlight
Sunlight has a direct impact on your sleep patterns. This is because your body uses light to know when it’s time to wake up and when it’s time for bed.
Unfortunately, a number of people aren’t exposed to much sunlight anymore, which can throw the body’s natural wake and sleep patterns off.
To remedy this, try to work in an area with a lot of sunlight.
This way, your body will be better equipped to determine when it should be alert and when it should prepare itself for bed.
At the very least, make sure to step outside every so often, so that you can feel the sun on your face for a short time.
6. Keep Your Bedroom Only for Sleeping
Far too many people use their bedroom for a number of reasons including working, eating, watching TV, etc.
This room and your bed, however, should be reserved for sleeping and sexual relations.
As a result, you will find that it is a lot easier to create a relaxing atmosphere, thus allowing you to fall asleep quicker.
7. Take a Warm Shower
A few hours before you go to bed, take a nice, warm shower.
While the shower may initially raise your body temperature, it will also work to get your body temperature lower, shortly afterward.
Since your body naturally lowers its temperature before sleep, taking a warm shower a few hours before your bedtime will actually aid you in falling asleep.
8. Put Your Digital Devices Away
About an hour before you go to sleep avoid looking at any digital devices. This includes phones, laptops, tablets, and televisions.
The reason for this is that the blue light from digital displays actually messes with your circadian rhythm.
It mimics sunlight, telling your body to feel alert, even when it is time for you to go to sleep.
To avoid being stimulated at night, put all of these devices away before bedtime.
9. Keep Your Room Dark and Cool
If you want to prep your body to go to sleep, then you need to make sure that the room is completely dark.
You can do this with the help of thick curtains or blackout curtains. If you do need to have a light on, make sure that it is very dim and small so that it doesn’t affect your sleep.
You will also need to make sure that the room is nice and cool.
According to research, a temperature between 60 and 67°F is most conducive to sleep. So, put the air conditioning on a short while before you go to bed so that the room has time to cool down.
10. Take the Time to Wind Down
After a stimulating day, you can’t really expect to be able to fall asleep right away.
This is why you need to give your body time to relax and calm down.
So, for about two hours before bed, focus on a relaxing activity. This could include reading a non-stimulating book or listening to calming music
As a result, you will find falling asleep a lot easier to manage.
11. Leave Worries Behind: Meditation and Breathing Techniques
When you wake up in the middle of the night, one of your main issues may be a tendency to worry. In fact, in most instances, this is what is preventing you from going to sleep.
So, you should get into the habit of either meditating or doing deep breathing exercises.
This will work to quieten your mind and calm you down. After a while, you will be able to go back to sleep.
You can use all of these tips right away to help you sleep.
So, by following this advice, you will find that you are well rested and a lot more alert during the day.