Getting a good night’s sleep is essential to overall health and well-being. People often struggle to get enough quality sleep to function at their best. If you have trouble sleeping or are always tired, you’re not alone. In this article, we will explore some tips and tricks for what you should and should not do to get the good night’s sleep you deserve.
Morning Sunshine
Sunshine hitting your eyeballs first thing in the morning creates a hormonal chain reaction. Early morning exposure to sunlight controls the timing of melatonin and cortisol, which affect sleep. If you’ve heard of circadian rhythm or the body’s internal clock, early morning sunshine keeps it on track.
By getting that internal clock on track, you’ll notice you naturally get sleepy at night. Sleep quality improves as well; therefore, you’ll wake up feeling rested.
After dinner, however, keep light exposure to a minimum. This means lowering overhead lights and reducing screen brightness (phones, tablets, TVs, etc.).
Sleep-Only Zone
A comfortable, quiet, dark bedroom is essential to a good night’s sleep. It’s also important to keep the room cool enough to sleep well, as warm temperatures can disrupt sleep. Also, keeping all technology (phones, tablets, TVs, etc.) out of the bedroom is crucial. Watch your favorite TV show or scroll social media in another room before going to bed. Doing this will train your brain to associate bed with sleep.
Bedtime Routine
Take 30 to 60 minutes to wind down before bed. Avoid watching TV, using electronic devices, or exercising during this time. Try reading a relaxing book or listening to music instead.
Different things work for different people. You should find a method that works for you and follow it consistently. Even if it’s not possible to do the same thing every day, try to do it most days.
Consistent Sleep Schedule
The body’s hormones and internal clock work best with a regular sleep schedule. You should go to bed and wake up at about the same time, whether it is a weeknight or weekend night. Do not vary the time you go to bed and wake up by more than an hour from one day to the next.
Avoid Caffeine
Caffeine is a stimulant. Try to avoid it close to bedtime. This habit is one of those things that differs for everyone. Some people may be able to stop drinking caffeine by mid-afternoon and have no trouble falling asleep. Others may have to cut off caffeine at lunchtime. Also, be aware of all the things that have caffeine besides coffee, such as sodas, iced tea, dark chocolate, and some medications.
Avoid Alcohol
Drinking alcohol is not recommended early in the evening. Avoid drinking alcohol four hours before bedtime. Wait until the body has fully metabolized the alcohol before going to bed.
Sleepiness may occur after drinking alcohol, but it may impair sleep quality. If you go to bed before your body fully metabolizes the alcohol, you may experience sweating, sleep disturbances, headaches, nightmares, increased snoring, and sleep apnea.
Conclusion
If you’re having trouble sleeping or are tired all the time, start by trying some of these tips and tricks to see what works for you. A good night’s sleep keeps you feeling refreshed, and it’s essential for your overall health. In addition to improving mood and concentration, quality sleep can help maintain a healthy weight, reduce stress, and lower the risk of health problems. Discovering ways to sleep better is an effective way to protect your health and feel great simultaneously.
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