How to make small changes that give you better sleep
If you're like most people, you probably don't get the sleep you need to function at your best. It's not hard to see why: Our lives are full of responsibilities and distractions, and it's tough to find the time to relax and wind down.
Sleep is essential for overall health and wellbeing.
There are many things that can negatively affect your sleep, such as stress, noise,
light exposure, and poor sleep hygiene.
However, there are also a few simple changes you can make to improve your sleep.
When you make these small changes, it can have a big impact on how well you sleep and how you feel the next day.
Here are 4 tips for better sleep:
1. Establish a daily routine including winding down time before bed
Most people know that winding down before bed is important, but few people actually make the time for it. Establishing a daily routine can help you get the most out of your sleep. Here are a few tips to help you get started:
Start by setting aside 30 minutes to an hour before bedtime each night to relax. This can be anything from reading a book to taking a bath to meditating. The key is to do something that will help you calm down and unwind.
Avoid watching TV or working on the computer in the hours leading up to bedtime. The bright light from these screens can disrupt your sleep cycle and make it harder to fall asleep.
2. Avoid working or using electronic devices in bed
According to the National Sleep Foundation, working or using electronic devices in bed can lead to poor sleep quality and habits. The blue light emitted from these devices can relax your eyes, making it difficult to fall asleep. Additionally, using electronics in bed can lead to restless sleep and fatigue the next day.
3. Limit caffeine and alcohol intake in the evening.
You may think that a cup of coffee or a beer after work is the perfect way to relax, but you could actually be sabotaging your sleep. Both caffeine and alcohol can interfere with your ability to fall asleep and get deep, restful sleep.
If you're having trouble sleeping, try limiting caffeine and alcohol intake in the evening. Cut out caffeine after 2 p.m. and avoid drinking alcohol within three hours of bedtime. Taking these steps can help you get the quality sleep you need to feel refreshed and energized during the day.
4. Practice some relaxation techniques before bed
One way to improve your chances of getting a good night's sleep is to practice some relaxation techniques before bed.
There are many different relaxation techniques that you can try, but some of the most popular ones include deep breathing exercises, visualization exercises, and yoga or stretching poses. You can either do these exercises on your own or with a partner.
If you're new to relaxation techniques, it may take a little bit of time to get used to them. But don't give up if you don't see results right away – it often takes a few weeks of practicing regularly before you start to see real results. And the benefits of better sleep are definitely worth the effort!
In conclusion, making small changes to your daily routine can have a large impact on your sleep quality. By following the tips listed in this article, you can get better sleep and feel more rested during the day.
Author - Dr. Jared Barber