Are you experiencing trouble sleeping? Studies reveal that a lack of sleep can severely affect your productivity. It can even squander the time and energy you could have spent on worthwhile endeavours. However, it is not difficult to maintain healthy sleeping patterns. In this blog, we’ll cover eleven simple tips for better sleep that will effectively restore your sleep cycle.
11 Things You Need to Do to Sleep Better
Maintain Proper Timing
Irregular sleep timings can affect your circadian rhythm and make it more difficult for you to fall asleep. Stick to consistent times for sleeping and waking up, and soon you won’t even need an alarm to wake up to a new day!
Regular exercise can also help improve sleep quality. Make sure you exercise during the daytime as doing so later could make it difficult to fall asleep more quickly.
Limit Caffeine & Alcohol Consumption
Reduce your caffeine intake because it can adversely affect your ability to sleep, especially if consumed in the late afternoon or evening. Limit your alcohol consumption, especially before bed, as depending on the individual, the amount you drink may interfere with your sleep cycle.
Eliminate Irregular or Long Daytime Naps
Longer or irregular daytime naps reduce the time you spend sleeping at night, leading to poor sleep quality. While quick naps can be helpful, avoid longer ones, especially in the evening.
Adjust Lighting Exposure for Different Times
Sunlight exposure can significantly lengthen and improve the quality of sleep. Make sure to spend at least 30 minutes and, optimally, a couple of hours outside during the day. Limit your exposure to blue light (screens) in the evenings— which tricks your body into believing it is daytime.
Optimize Your Bedroom Setting
Your bedroom setup could play a key role in how well you sleep. Make sure to dim or turn off the lights, set the temperature to nearly 70° F, and reduce ambient noises prior to bedtime.
Get Comfortable Bedding Arrangements
If your current bedding is causing you joint or back pain, replace it with a more comfortable one. Ideally, you must change your bedding every 5 to 8 years.
Relax & Clear Your Mind
Meditating or having your own relaxation routine before bed can help you fall asleep much faster. Listening to soothing music, taking a hot bath, and reading a book are all activities you can incorporate into your bedtime routine.
No Liquids Right Before Bed
Drinking fluids in the late evenings will make you urinate more frequently. While staying hydrated is important, it’s best to drink a lot throughout the day and avoid fluids an hour or two before bed. The rule of thumb is to drink 75% of your water intake before dinner.
Consider Melatonin or Other Supplements
Melatonin is a sleep hormone that tells your brain when it’s time to relax and sleep. Sleep deprivation is caused by low melatonin production in your body. Taking 1-5 mg of melatonin supplements or other alternatives, such as Ginkgo biloba, an hour before bed can help you sleep better.
Rule out Any Sleep Disorders
While you try to maintain the quality of your sleep, underlying conditions like insomnia or sleep apnea may interfere with your routine. If you can’t sleep well even after following the abovementioned tips, get professional help immediately.
To get started on reaching your health and fitness goals, contact us at Genesis Performance. We will help you develop a lifestyle routine and exercise practices around your current schedule and help you achieve optimal health.