Before you think about changing your lifestyle to sleep better, make sure you are held accountable. Tell close friends or loved ones about the goal you’re setting for yourself. Sharing your goals with someone else really immerses you in the journey and pushes you to really commit.
Create A Routine
A bedtime routine and a schedule are an integral part of getting good sleep. Establish a schedule of when you go to bed and what time you wake up. Stick to your sleep schedule even on weekends or days off from work.
How much actual sleep you need each night is different for everyone. What works for one individual may not fit your needs. It is established that the average adult should get at least seven hours of sleep each night.
Control Your Sleep Environment
One of the biggest factors to consider in getting the right amount of sleep is whether your bedroom is conducive to relaxation. A comfortable mattress is non-negotiable. Take a look at these Tempurpedic Mattress reviews. Try installing blackout curtains and keep your bed away from windows if possible. An eye mask for sleeping can also help if the sun rises early.
It’s also a good idea to keep your cellphone away from your bedroom. In fact, not interacting with electronics can help lessen stress and make for better sleep.
Another aspect of sleeping better is sound. If you live in an urban neighborhood, there may be sounds outside which are out of your control. An ambient noise machine can help counteract outside noise that can hinder sleep.
Keep Temperatures Constant
Sleeping in the right temperatures is also necessary. It is agreed that room temperature should be anywhere from 65 to 70 degrees Fahrenheit. However, do consider what works for you. Some people may like a cooler bedroom, so ensure you set your thermostat with this in mind.
Get Enough Exercise
Science has proven in many studies that exercise can help you get better sleep. It is recommended to exercise at least four times per week. Try to keep your exercise slot reserved for mornings or early afternoon. Too much adrenaline before bedtime can make it harder to fall asleep.
Skip Heavy Meals
Pay attention to what you eat for dinner! Foods high in carbs can cause bloating and heartburn which in turn disrupt your quality of sleep.
Expose The Light
Did you know that exposure to sunlight each morning can help you keep energized? Aim to go for a walk in the sun during summertime and sit in front of a light box in the winter.