One of the best ways to improve your sleep is by making subtle changes every single day. These small changes can make a big difference. They will ultimately dictate how easy it is for you to fall asleep and stay asleep. The goal is to add behaviors that can help improve your sleep and stop doing things that negatively interfere with it.
1. Avoid Caffeine Later In The Day
One of the main things you want to do is stop consuming caffeine too late in the day. While it’s best to avoid caffeine altogether, that’s not practical for everyone. If you are suffering from sleep problems and you are consuming caffeine later at night, that could be the reason. This includes consuming caffeine through chocolate and tea and not just coffee. Also, check for other things you may be using that could contain caffeine like allergies medications, and more. Avoiding caffeine can do wonders for helping improve your sleep.
2. Avoid Alcohol At Night
While you may assume alcohol is helping you with your sleep because it makes you drowsy, it’s doing the opposite. Likely, alcohol is negatively impacting your ability to get quality sleep. Drinking alcohol at night is one of the easiest ways to limit your ability to go through sleep cycles to provide you with restorative sleep. Simply avoid drinking alcohol at night and you can improve your sleep dramatically. However, it’s not so simple for everyone. If you are having issues with limiting your alcohol consumption, try to contact www.heretohelp.bc.ca for assistance.
If you are experiencing a lot of stress, you will likely find it very difficult to fall asleep. For those that are suffering from anxiety and stress, you can have issues not only falling asleep but staying asleep too. This is why you want to find ways to unwind. Figure out some activities that you can incorporate into your nighttime routine that can help you de-stress. Whether it’s reading a book, listening to music, or something else – you want to get yourself to relax. Avoiding electronics at least 30 minutes before going to bed is always a good idea if you want to avoid stimulation.
4. Exercise Daily
You want to incorporate healthy exercise into your daily life. However, you don’t want to work out too late. Try to incorporate healthy exercise into your life, but do so earlier on to keep it from negatively impacting your sleep cycle. When you exercise for a good 30 to 60 minutes daily earlier in the day, you can get your body ready for sleep. If you do it too late, you could find it difficult to unwind sufficiently to make it easy to fall asleep at night.
5. Follow a Consistent Routine
A routine is a good thing to have when it comes to improving your sleep. You don’t want to be going to bed and waking up at different times throughout the week. You want to have a consistent routine that you can follow day in and day out. This type of routine can help to align your circadian rhythm. This is your body’s internal clock that regulates your sleep and wake cycles. If you are going to bed at the same time every night and waking up at the same time, you will find it much easier to sleep. Create a sleep friendly environment, read these Purple’s mattress ratings to find the perfect mattress for you.
6. Avoid Napping
Napping is one of the things that can get you in trouble when it comes to improving your sleep. You will find it very difficult to sleep properly when you are napping too much. A nap can disrupt your sleep cycle because it can make it more difficult to fall asleep at night. You want to try to keep your naps short if you must do it. If you cannot get through the day without napping, it’s time to speak with your doctor about it.
7. Avoid Going To Bed Too Hungry or Full
You don’t want to eat too late at night. This is only going to lead to issues. However, you also don’t want to go to bed on an empty stomach. Because of this, you want to grab a light snack that isn’t difficult to digest. Eating a few nuts here and there or Greek yogurt can be a good way to fulfill your hunger before going to sleep.