How often do you wake up feeling like you didn’t sleep at all? Rolling around in bed for hours before finally falling asleep. Or even randomly feeling a burst of energy when you lay down even though just a couple seconds ago you felt like passing out.
Everyone struggles to get good sleep every now and then but what happens when it becomes the new norm for you? Lacking sleep not only has negative impacts on your overall mood and energy levels but also on your physical health causing obesity, decreased motor functions, etc.
Many people believe they suffer from some type of sleeping issue or disorder when in actuality they just have poor sleep habits and routines. Changing your bedtime routine might be just what you need before spending money on melatonin pills or a doctor’s appointment. Don’t avoid these treatments if you desperately need them. However, I do advise trying these 8 tips before bed and trying to see if they help your sleep after incorporating them into your routine.
1. Alcohol, caffeine, and nicotine have negative effects on sleep
Try removing alcohol, caffeine (including chocolate), and nicotine before bed from your diet. Both are considered stimulates which give our body a burst of energy when consumed. This makes it hard for the body to realize it’s time for sleep. Although you might feel sleepy it is most likely you feeling a calming effect from the stimulation rather than drowsiness. Even if you do find yourself falling asleep after consumption, experiencing disturbances in the middle of sleep is a likely occurrence. Try to reduce your exposure to the stimulates after 3-4 pm, as they can have effects for up to 8 hours.
2. Exercise is a great sleep aid
Adding exercise or any daily physical activity into your routine has been noted by researchers as beneficial for sleep. The exercise doesn’t have to be long and strenuous but 30 minutes a couple of days a week makes a huge difference. However, avoid doing this later in the day as exercise will add epinephrine and adrenaline which causes us to become more alert. Try adding exercise to your morning routine instead.
3. Create a sleep schedule
Creating a sleep schedule adds routine to your life making it easier for your body to know when it’s time for sleep. Not having a schedule interferes with the level of melatonin that is released at night, resulting in a disrupted circadian rhythm. Circadian rhythm is the natural loop our body goes through to understand when it’s morning and night, or more so when it’s time to be awake or asleep. Set an alarm on your phone or watch that lets you know when it’s time to head to bed every night to promote better sleep over a longer period of time. You will also naturally start waking up at a more consistent time as well.
4. Restrict the use of daytime naps
Naps are useful for bringing back energy lost throughout the day and increasing our awareness. However, daytime naps can interfere with our sleep later in the day if done improperly. Try to not nap longer than one hour or have naps too late in the day. If you need a nap, it is best to stick between 30 minutes or less and not nap after 2 pm. This stops our internal clock from being confused, leading to issues with falling and staying asleep at night.
5. Reduce your exposure to blue light at night
You want to be exposed to light during the day but once it’s 2-3 hours before bed, it is important to reduce light exposure. The blue light that comes from electronics like phones, TVs, and computers can interfere with us at night by making our brains believe it is still morning by overstimulating us. Try separating yourself from electronics and bright lights in the bedroom before bed. Instead try writing, reading, showering, or taking a bath before bed.
6. Monitor your bedroom temperature
The temperature of one’s bedroom can also affect sleep. It can be too cold or too hot for the body to feel comfortable enough to rest and get to sleep. This can also be because of the change of session rather your house is airy or is very insolated. Studies claim that around 70°F (20°C) is the optimal sleeping temperature to sleep but I recommend playing around with the temperature to find what is comfortable for you
7. Invest in a good bed setup
One of the best investments you can make is investing in a great bed for your body to relax in. Rather than spending all your money on clothes, TV stations, etc. try putting your money toward a comfortable bed frame, mattress, bedding, and pillows. Sleeping in a bed you consider too firm or soft can easily make it hard for you to sleep. If your pillowcases or sheets are too scratchy and you find yourself rolling around for the “perfect” spot might mean you need new material. It’s also recommended that you upgrade your bedding every 5+ years. It can be pricey so don’t feel bad if this is a fix that you need to save up for over time.
8. Limit the amount of worry and stress
Emotions like worry and stress affect us physically as well to the point that sleep is negatively impacted. Thinking about bills and your long to-do list waiting for you tomorrow is never helpful. Giving yourself time to wind down before going to bed to be in a more calm emotional state is important. Try finding breathing exercises that can help you relax or take a soothing shower or bath. You can also utilize guided meditation or calming music as well. However, learning stress management to help with organization and priorities of tasks during the day with aid your nightlife.