How you sleep can greatly affect how you feel and function, and if you're not sleeping well you need to remedy that before it gets out of hand and begins to impact on your daily life and your health. We'll go through some tips to help you get your rest, and chances are just one change will do the trick to get you back on track.
A Sleep Schedule
If you follow a consistent sleep schedule every night, you could soon notice a significant difference in your quality of sleep. Try to go to bed at the same time every night and wake up at the same time every morning, even during the weekends. If you develop a sleep schedule, your body clock will know when to wind down for the night and allow you to wake up naturally in the morning. And yes, it even works on night owls who are allergic to mornings!
A Comfortable Mattress
The one thing disrupting your sleep could be your mattress. You should opt for a comfortable, supportive mattress that will invite sleep. For example, a memory foam mattress can prevent morning aches and pains, whilst helping to regulate your body temperature during the night. What’s more, you will also have therapeutic support that improves your spine alignment by taking the pressure off your body's stress points.
Disconnect From Your Screens
If you have a habit of looking at your phone, tablet or laptop at bedtime, you are probably finding it difficult to wind down and get to sleep. This is no coincidence; your screen emits light that tells the brain it's still daytime which contributes to sleep problems such as insomnia. Holding a device such as a smartphone close to one's face increases this effect, so avoid the screen time at least an hour before you turn in and you should see a difference in your ability to relax and fall asleep.
Sleepless nights lead to a tendency to nap the next day, which creates an unhealthy cycle of going to bed late. If you can help it, avoid napping and power through the day as best you can, then turn in early. Many people find that if they sleep for a prolonged time in the day, they wake up feeling even worse. If you must nap, set your alarm for 20 minutes later. This time period is enough to refresh you without taking you into a deep sleep, the kind that sounds good but at the wrong time can leave you feeling really out of sorts and will definitely knock you off your cycle at night when you are meant to be in that deep REM sleep.
We all know that exercise is good for our physical and mental health, but did you know that a daily workout is an effective way to sleep at night? If you are struggling to sleep, vigorous exercise could be the solution you need for a great night’s rest. Even a light routine could be all you need to enjoy a night of quality shuteye. The key is to avoid doing it close to bedtime as it gets your adrenaline flowing and your heart rate up. You'll sleep well eventually but it may come at the cost of a few hours of Zs.
And here's a bonus tip, one that works for me if I just can't wind down - try listening to sleep hypnosis, meditations for relaxation, or ASMR recordings. Doing this has never failed me. Sometimes it takes a bit more to completely fall asleep, but when you find the right one for you, it could have you right out in just a few minutes. Good night!
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