5 Tips To Improve Your Sleeping Habits
Getting a good night’s sleep is so important for our mental and physical health. A proper sleep has way more benefits than you might think. From helping to maintain your weight to being able to remember things better, sleep is vital for daily function.
At times it can seem you have gotten into a bad sleeping cycle. It may feel like this cycle is never ending and you’ll never get a good night’s sleep ever again. We have compiled 5 tips to improve your sleeping habits. Next time you’re tossing and turning watching the hours tick by ‘til your alarm is due to go off, give these tips a go.
Routine is not just important in a child’s life. As an adult we sometimes feel it’s ok to forego routine in the desire to go out, or get work finished on time; but it’s important to stick to a sleep schedule when trying to ensure a proper night’s sleep. Determining how much sleep an individual needs is tricky, but websites like sleep-calculator.com can help determine what time you should be going to bed at. The website also explains about sleep patterns that are typically 90 minutes in length, it uses this info to calculate an appropriate bedtime.
It doesn’t take a genius to realise that drinking a coffee right before bed is probably not the best idea. Caffeine, however, it can stay in your system for 6-8 hours so it’s best to take your last sip early in the day to avoid the stimulating effects at bedtime.
Exercise, as we know, is important to maintain a healthy body. Exercise is also a great way to improve your sleep. By doing some form of moderate-intensity aerobic exercise, you can decrease the time it takes you to fall asleep. This study found that over a period of time, adults who were diagnosed with insomnia managed to fall asleep faster, sleep longer, and had an overall better night’s sleep.
It can be extremely tempting, you get home from a long day and the couch beckons. “Just 40 winks” you mutter to yourself as you kick your shoes off and nestle into the cushions. Next thing you know it’s 2 hours later and you wake in a panic. If you find you can’t sleep at night and are prone to a nap every now and again, it’s best to cut napping from your day and stay awake. It can be tough but you’ll be thankful when you get an undisturbed, nice long sleep.
If you’re finding it hard to sleep, try starting a relaxing before bed ritual. Start winding down a few hours before you’re due to hit the hay. It is recommended to reduce blue light exposure throughout the evening. This is due to the impact on your circadian rhythm. The blue light tricks your brain into thinking it’s still daytime, reducing the release and production of melatonin, which is essential for a deep sleep. There are numerous sleep aid apps that can help you get relaxed before bed, calculate your average sleep time, and help you track your sleep patterns. All of this information can help you devise a sleep ritual that works for you.