Here’s a day that everyone loves celebrating and that’s World Sleep Day. Getting enough sleep nightly affects both your physical and mental well-being, and while one night of tossing and turning may not be a big deal, a few nights like that is enough to leave you feeling out of sorts. Those who suffer from chronic sleep issues such as insomnia never feel well-rested, and always feel like they are running on empty.
If this sounds familiar then why not use World Sleep Day on March 15 as the catalyst to focus on your well-being, and figure out some ways to improve your sleep? Here are nine tips that can prove incredibly useful on your journey to great sleep.
Create a Routine and Stick with It
Here’s something that experts across the board agree on, to improve your sleep you need to start by creating a bedtime routine. Not only do you need a routine, but you also need to commit to sticking with it. Even if it doesn’t seem like it’s working at first, wait it out – chances are you just need a little more time.
One of the biggest disruptions to sleep is an ever-changing routine. Going to bed at different times, not taking the time to wind down, and always making excuses to follow the routine will all detract you from your goal of improved sleep. It’s time to stop the excuses and set up a routine today.
Remove Distractions from Your Bedroom
The next step is to ensure your bedroom is ideal for sleeping, which means getting rid of distractions that keep you from relaxing. One of the biggest sources of distraction is a television in the bedroom. Sure, it may sound like a great idea and you may think you can fall asleep to the sound of the TV, but more often than not it will backfire on you.
Not only do you want to remove the TV from your room, but the same can be said for tablets, laptops, and even your mobile phone. Screen time right before bed has been shown to keep people awake longer and leave them feeling restless. Some studies have also shown there is a link to depressive and stress symptoms.
When’s the Last Time You Changed Your Pillow and/or Mattress?
If you ever wake up with stiffness, pain, and general body aches that have no explanation, it could be a sign you need to invest in a new mattress and/or pillow. A good quality mattress should last seven to 10 years, any more than that and you should consider it on its last legs. As for a pillow, the lifespan is much shorter lasting only a couple of years.
A pillow is a relatively low-cost investment for better sleep, but mattresses can be a big-ticket item. Mattresses tend to go on sale a few times a year which is back-to-school season, Black Friday, and during the Christmas season. The month of May is also a good time for sales. If possible, you may want to try to hold off until one of these periods to take advantage of deals.
Lower the Temperature
Did you know that the perfect temperature for sleeping is 60-65 degrees Fahrenheit? It’s just cool enough to want a light sheet and blanket, but not hot enough that you get sweaty. You may also find it helpful to install a ceiling fan or use an electric fan to promote better airflow.
Consider Using a White Noise Machine
Another technique that people use to improve their sleep is to use a white noise machine. This creates a soft background sound that is meant to lull you into a state of sleep. It also does a great job masking other sounds such as outside traffic, sudden loud sounds, and other people in your house who may still be awake.
If you’re a shift worker, a sound machine can prove more helpful since you may be trying to sleep at irregular times.
Some of the more popular sounds that people can find soothing to fall asleep to include:
- Sounds of the rainforest
- A soft thunderstorm
- Heavy rain
- Waves on the shore
Install Blackout Curtains in the Bedroom
Preparing your room for sleep may also include installing blackout curtains. For some, even the smallest sliver of light filtering into the room can be enough to keep them awake. Regular window coverings won’t cut it you need those that block all light out. As a bonus, blackout curtains work well to keep warm or cool air in the bedroom, helping to better regulate the temperature.
Exercise During the Day
Have you ever noticed that the best sleep you get is after a long busy day? When you go to bed physically and mentally exhausted, there’s a good chance you’ll give in to sleep much faster and easier. Exercising during the day is a great way to achieve this. Even if you don’t have time for an intense workout, a brisk walk around the block during your lunch break may be all it takes.
Cut Out Food and Drink That Can Keep You Awake
Sometimes it’s not about mistakes you’re making in the bedroom, but rather what you do leading up to bedtime. Some foods and drinks are known to cause restlessness, make you more alert, and keep you up.
Some So what should you be doing in the evenings? Try to keep things relaxing and calm. Choose activities that aren’t mentally stimulating and instead put you into a state of Zen. Meditation is often a great way to achieve this, or you may want to try something like yoga, or Pilates. Some people find a warm bath, reading, or listening to soft music can have the same effect. You may find that it takes a bit of trial and error before you find the right activity for you.Choose a Relaxing Activity Right To Do Before Bed
