Having a good night’s sleep can be tough, especially for many adults dealing with sleep disorders. Whether it’s stress or poor sleep habits, different factors can make it challenging to get the quality rest you need.
It’s advised that most adults should try to get seven to eight hours of sleep each night, as it has a big impact on both mental and physical health. A good night’s sleep can improve your mood, help you make better decisions, aid in muscle repair, and regulate the immune system, among other advantages.
If you struggle with falling asleep and are looking for advice on how to improve your sleep habits, you’ve come to the right spot. Below we give some tips for improving sleep habits:
Maintain a Regular Sleep Routine
Set aside a maximum of eight hours for sleep, aiming for at least seven hours, which is recommended for a healthy adult. It’s generally not necessary to spend more than eight hours in bed for optimal rest.
Establish a regular bedtime and wake-up time, maintaining this schedule consistently, even on weekends. This routine helps reinforce your body’s natural sleep-wake cycle.
If you’re unable to fall asleep within about 20 minutes of going to bed, leave your bedroom and participate in a calming activity, like reading or listening to soothing music. Return to bed when you feel tired. Repeat this process as needed while still adhering to your sleep schedule and wake-up time.
Work Out or Exercise During the Day
Engaging in physical activity during the day, especially activities that raise your heart rate, can enhance sleep quality. According to the Sleep Foundation, for some individuals, regular exercise can serve as an alternative to sleep medications. In a 2013 Sleep in America poll, 76-83% of participants who engaged in light to vigorous exercise reported experiencing good sleep.
Nevertheless, it’s advisable to steer clear of intense workouts too close to bedtime to prevent a sudden increase in heart rate and to reduce overall stimulation.
Control Daytime Naps
Long daytime naps can mess with your sleep at night. Keep your naps short, no more than one hour, and avoid napping too late in the day.
But, if you work the night shift, it might be necessary to take a nap later in the day before your shift starts to make up for lost sleep.
Watch What you Eat and Drink
Don’t go to bed really hungry or too full. Especially, avoid eating big or heavy meals within a couple of hours before bedtime, as feeling uncomfortable can disrupt your sleep.
Be cautious with nicotine, caffeine, and alcohol as well. The stimulating effects of nicotine and caffeine last for a while and can interfere with your sleep. Even though alcohol might make you feel sleepy at first, it can lead to sleep disturbances later in the night.
Set up a Room or Relaxing Environment
Make sure your room is cool, dark, and quiet. Too much light in the evenings can make falling asleep more difficult. Avoid using screens that emit light for an extended period just before bedtime. Consider using darkening shades, earplugs, a fan, or other items to set up a space that fits your liking.
Partake in calming activities before bedtime, such as taking a bath or practicing relaxation techniques, to promote better sleep.
Conclusion
We hope this article helps you improve your sleep habits. Thank you for reading. Feel free to comment below with another topic you’d like to know more about, and we’ll do our best to answer your questions.
