For many of us, getting seven to eight hours of quality sleep seems like an impossible task, but it is necessary for sustained good health. If you are having trouble sleeping, there are a number of lifestyle changes that can help you fall asleep sooner and stay asleep throughout the night. These tips can help you get the sleep you need to awaken feeling refreshed and energized.
Eliminate evening stimulants
One of the biggest reasons people have difficulty getting enough quality sleep is our exposure to stimulants. If you can’t completely eliminate caffeinated products from your daily routine, you should at least stop consuming them by mid-afternoon. This will give the caffeine enough time to circulate through your system before your bedtime.
Additionally, doctors recommend turning off electronic devices one hour before bed. The screens of cell phones, tablets, laptops, and desktop computers all emit a blue light that disrupts the brain’s ability to regulate sleep and wakefulness. Your exposure to this type of light tricks the brain into believing it’s still daytime and it won’t release the sleep hormones your body needs to rest.
Engage in relaxation techniques
Instead of looking at that mobile device or computer, try engaging in relaxation techniques one hour before bed. If meditation isn’t your thing, try listening to peaceful music and taking a warm bath. Some people find yoga relaxing. It might help to make an evening ritual out of it to let your body know this is the time it should be unwinding and preparing for sleep. Even reading a good book can help you relax just before bed.
If you’re having trouble sleeping, you might want to examine your sleeping quarters. If your mattress is old, lumpy, or just not comfortable, it might be time to buy a new mattress. Additionally, consider replacing your bedding with softer sheets, blankets, and a heavier comforter. Even if you live frugally in other aspects of your life, the bedroom is one place in which you should indulge yourself.
Depending on the location of your bedroom, you may be exposed to external forces that are keeping you awake. If you live in a busy neighborhood, wearing earplugs to bed might help eliminate some of the ambient noise. Similarly, a face mask could help block out light that’s keeping you from falling asleep.
Don’t forget your workout
Doctors recommend getting a minimum of 30 minutes of moderate to high intensity physical activity every day. While this is essential for our overall health, it will also help you fall asleep more easily. When you don’t get enough physical activity, your body stores that energy and makes it that much harder to achieve a relaxing state. Getting in a workout each day will help you fall asleep faster and stay asleep throughout the night.
People react differently to stimuli, so it’s important to remember that not everything listed here will work for you. You may have to try several of these tips until you find the ones that help you sleep better. If you have employed these suggestions and are still unable to get the sleep you need, it may be time to consult your doctor. Prolonged sleep deprivation can have negative effects on your physical and emotional health, but your doctor can help resolve this problem.
Author Bio: Paige Jirsa
I work with Top10.Today, a shopping comparison site, where we strive to help consumers find the best quality and priced products.