How To Get The Sleep You Need At Night

  1. Develop And Maintain A Consistent Sleep Schedule

Make sure you go to sleep at the same time every night. In the morning, you should always try to stay up at the same time. If your sleep schedule is erratic, you could have issues with insomnia. A lot of people like to stay in bed on days off. However, doing this can reset your body’s sleep schedule, which means you’ll struggle to wake up on time the next time you have to work. If you need to nap, you shouldn’t do it within 8 hours of your scheduled bedtime.

  1. Stay Active

Physical activity can help you sleep. At a minimum, you should be getting 20 minutes of exercise daily. With that said, if you exercise right before bed, you might struggle to fall asleep. Ideally, you should be working out at least 5 hours before your normal bedtime. Once you’re two hours away from your scheduled bedtime, you should stop working out.

  1. Be Wary Of Alcohol, Caffeine, And Nicotine

You should be wary of any beverages or foods that contain nicotine, such as some sodas, coffee, teas, chocolate, and even pain medications. Remember, caffeine is a stimulant, which means it can keep you up at night. Alcohol is also something you should watch out for. When people drink, they may not be able to get the deep REM sleep that they need. It’s also common for smokers to be light sleepers. When the body goes into nicotine withdrawal, it can cause you to wake up early, even if you haven’t gotten enough sleep. While you don’t have to cut these things out of your life completely, you should avoid caffeine, alcohol, and nicotine within six hours of your bedtime if you want to sleep restfully. You should also avoid eating a big meal in the hours before you go to sleep.

  1. Develop A Routine That Helps You To Relax At Night

Having a soothing ritual, such a reading quietly and taking a warm bath can help you to calm down and settle down to sleep at night. When you have a consistent routine, your brain will start to link these activities with sleep.

  1. Base Your Sleep Schedule On The Sun

If it’s possible for you to do so, you should try to wake up when the sun rises. Alternatively, you can use bright lights every morning. The body uses sunlight to set its internal biological clock. Experts suggest that people with sleep issues get at least an hour of sunlight every morning.

  1. Don’t Stay Awake In Bed

You shouldn’t stay in your bed if you can’t fall asleep. Instead, get up and do something, like read a book or tidy your home, until you feel yourself getting tired. When you’re stressed about not being able to fall asleep, it can actually cause insomnia. Go back to your bed when you’re ready to sleep. You should also sleep exclusively in your bed unless it’s necessary to sleep somewhere else.

  1. Keep Your Room Comfortable

Make sure that the temperature in your bedroom is comfortable for you. If it’s too hot or too cold in the space, it could wake you up or keep you from sleeping in the first place. You should also make sure that the room is dark and quiet. Make sure that your mattress is supportive, take a look at Saatva mattress reviews. While many people like background noise as they fall asleep, putting on the TV or a podcast can cause you to form habits that will get in the way of your sleep schedule.