5 Changes to Help You Sleep Better And Recharge!
Sleep is one of the most sacred things that you need to have on a daily basis. If not, you’re going to be in a world of pain and trouble, especially if you’ve been getting less and less sleep over the months. With an insufficient sleeping schedule, you could be dealing with migraines, an absurd amount of stress, and even the likelihood of getting sick more often, but this doesn’t mean that it’s irreversible. There are plenty of things that you can do in an effort to improve your sleeping patterns so you can become healthier and happier within a few weeks.
Below are 5 incredibly small changes that you can make in an effort to help ease your mind right before bed so you can sleep better.
Change 1: Establish a Sleeping Schedule
Although this might remind you of when you were a child, you’d be surprised to know that developing a sleeping schedule is one of the fastest and easiest changes you can make to finally get enough rest every night. All you need to do is figure out the ideal time to get yourself to sleep and to wake up in the morning, even on the weekends.
It’s imperative that you stick to your sleeping schedule forever; otherwise, you’re going to find yourself feeling overly exhausted or lethargic as a result of sleeping too long or too little. Plus, a healthy sleeping schedule is going to set your body clock to help you stay asleep during the night, instead of waking up several times.
Change 2: Develop a Pre-Bedtime Ritual
When you become a parent, one of the first things you’ll have to work on is establishing a ritual for your children before they head off to bed and this is a tool that you can use on yourself as an adult as well. When you think about it, nearly everyone has a pre-bedtime ritual, whether it’s watching an episode of their favorite TV show, brushing their teeth, and then snuggling under the covers or coming home from work, eating, and then sleeping.
It’s about time that you develop a healthier pre-bedtime ritual that will really get you in the mood for getting enough sleep. Ideally, you’re going to want to make sure that every step along the way avoids bright light, excitement, anxiety, or stress, which is only going to make it more difficult to fall asleep.
Our idea of the best bedtime ritual would be to come home from work, enjoy your dinner, go to the gym for 30 minutes to an hour, shower, brush your teeth, and then go to sleep.
Change 3: Avoid Napping During the Day
If you’ve noticed that you’re having more difficulties with falling asleep at night, but it’s easy to fall asleep during the day or right after work, there are a couple of things that you can work on. First, you need to figure out what it is that’s making you tired in the middle of the day. Are you on a healthy eating regimen? Are you drinking too much caffeine in the morning and then crashing in the afternoon? The most important thing is to figure out how to have the right amount of energy throughout the day.
You’ll then need to force yourself to avoid napping, so you can save all of your tiredness for at night when it’s time for bed. Although it might seem like naps are a requirement to keep you awake during the day, they’re going to negatively affect how easy it will be for you to fall asleep at night.
Change 4: Get Into Exercise
The 4th change that you can easily make is to become a more active version of yourself and although it doesn’t mean that you need to spend hours pumping iron in the gym, you’re going to need to go out of your way to get more exercise every single day. Sure, vigorous exercise is what’s really going to make you tired at the end of the day, but when you’re starting out on a healthier regimen you can start with light exercise and work your way up.
The reason as to why exercise is great for sleep patterns is because it exhausts any extra energy that you might have kicking around, not to mention it’s a phenomenal way to become healthier.
Change 5: Think About Your Room
Have you already made the 4 previous changes in your life but you still can’t seem to fall asleep and stay asleep? It could very well be because of your room, as there are plenty of things we surround ourselves with that are either distracting or impede our bodies from falling asleep.
TVs and Devices: Ensure that all devices and TVs are either on silent or turned completely off when it’s time for you to fall asleep. Most people don’t understand just how distracting a television can be, especially when it comes to keeping your mind active. If you can’t sleep in complete silence then consider purchasing a box fan or a sound machine to soothe you to sleep.
Temperature: Did you know that the best temperature to fall asleep in is between 60 and 67 degrees? You’re definitely not going to want the room too hot, otherwise you’ll be tossing and turning, and your room shouldn’t be too cold otherwise you’ll be distracted by trying to bundle up.
Exposure to Light: It’s natural for the human body to feel more awake when it’s surrounded by light, and as a result, you might want to consider investing in some blackout curtains or shades to prevent yourself from being exposed to any light sources when it’s time to sleep.
Sleep is Right Around the Corner!
With the help of these 5 easy changes that you can make on your own, you’ll find it’s far simpler to fall asleep at the end of the day and stay asleep throughout the night. When you wake up in the morning you’ll finally have the energy that you’ve been craving all along and be able to make it through an entire work day without the worry of falling asleep or becoming inattentive because of your tiredness.