Life can be busy. With all the things that need to get done in the day, it is easy to cut back on sleep. However, by cutting back on sleep there are various benefits we lose out on. Sleep has various health benefits such as improving our immune system and increases heart health by giving heart and blood vessels a rest while sleeping. Muscle repair is something else that occurs during sleep. There is also a mood boost effect as the brain processes emotions while at rest. Getting enough rest can also help with improving memory, since your brain processes and consolidates memory while sleeping, and helps with concentration and thinking functions.
Here are a few tips for helping improve your sleep habits.
1. Avoid caffeine late in the day – caffeine is helpful for giving an energy boost in the morning or during the day. It affects the nervous system and can prevent the body from relaxing when trying to sleep. Since the effects of caffeine can stay in the blood for six to eight hours, you may want to adjust based on your planned bedtime.
2. Set a sleep schedule – the body has a circadian rhythm that generally aligns with sunrise and sunset. Going to bed and waking up at the same time each day can help with long- term sleep quality. This includes not only during the week but on the weekends too.
3. Avoid blue light close to bedtime- the lights from cell phones, tablets and computers can make your body think it is still daytime. You can use a blue light filter to block the lights from your devices or stop using them a few hours before bedtime.
4. Bedroom temperature – if the bedroom is too hot, it may be difficult to sleep. Setting the temperature to something comfortable can help you fall and stay asleep. Try different temperatures to find the one that works best for you.
5. Late night eating and drinking – eating and drinking close to bedtime can also affect sleep. A late night snack can prevent the release of hormones needed for sleep and impact sleep quality. Drinking too much liquid one to two hours before bed can disrupt sleep with a trip to the bathroom in the middle of the night.
6. Exercise – Including physical activity on a regular basis can help improve sleep quality. It can also help you fall asleep faster. Try not to exercise too close to bedtime.
7. Ignore your clock – if you find yourself constantly looking at the close during the night, turn the clock around so you can see the face. If you use your cell phone as an alarm, put it face down.
8. Pad and pen – if you find yourself waking up in the night with your to do list on your mind, keep paper and pen at your bedside. Since your brain spends time processing in your sleep, it can bring to mind things you need to do. Write down what you remember and drift off back to sleep. The pad and paper will help you avoid the light from your cell phone.
9. Create a sleep routine – train your body to know when it is time to sleep by establishing a sleep routine. It can include taking a warm shower to relax, spending time reading a book, or relaxation exercises. Avoid things that are stressful or activities that stimulate the body such as work or exercise.
10. Go to bed tired – once you go to bed, give yourself some time to fall asleep. If you don’t fall asleep after about twenty to thirty minutes, get out of bed. Don’t stay in bed watching the clock. Do something that helps you relax like listening to soft music or reading. Once you are feeling tired, try going back to bed again.
These are just a few tips to help you sleep better. If these won’t work for you, you can also search online for more ideas.