Being able to get a good night’s rest is essential to keeping your mind and body healthy. Of course, with our hectic daily lives and other distractions, getting enough sleep every night is easier said than done. So what are some things you can do to help yourself not only go to bed earlier, but to also sleep well? These are some of our recommendations on how to fall asleep and get a higher quality rest.
You should strive to keep the same bedtime and wake up time as much as possible, even on the weekend. Standard bedtimes and wake up times help to keep your body’s internal clock regulated. You can even set your sleep schedule on your phone to help make it easier to stick to a routine.
Factors like being stressed, being excited or having anxiety can make it hard to fall asleep. Try doing an activity that helps you relax and unwind during bed. Make sure that you dim the lights to help you relax even more. Try and stay away from using your phone or computer before bed, as this blue light will continue to wake up your brain, making it hard to fall asleep and stay asleep. Instead, you can try reading a good book.
Getting in a good nap could help you get through the day but if you are having trouble falling asleep at night, then you should get rid of nap time. It can disrupt your sleep schedule and it can keep you up later than you want to be kept up.
A good workout every day will help you sleep better at night. The harder the workout, the better, and you can do it at any time of day. Try waking up a bit earlier or fitting time after work to get a good workout in.
Take a look at your bedroom, is it the best environment for sleeping? You should make it cool between 60 and 67 degrees. If it is noisy or has too much light, you will want to make some changes so you can set yourself up for success when it comes to the ideal temperature, noise, light and other distractions.
These can all disrupt your sleep cycle. Eating a big or spicy meal can lead to indigestion, which can keep you awake at night or wake you up in the middle of the night. If you choose to drink caffeine in the afternoon, this can keep you awake for much longer.
Making sure that your body and mind are relaxed are important when trying to get a good night’s sleep. Getting a regular massage can help relax both your mind and body.