Sleep is something that we all need, every day. During sleep, your body removes toxins, releases hormones, and rejuvenates your mind and body. A lack of sleep interferes with these essential functions and can weaken your health and immune system. With so many things going on in life, many people find it difficult to wind down. Here are some tips to consider.
- Reduce the light in your room. Try to reduce the amount of light in your room as bedtime approaches. This will help signal to your brain that sleep time is near. For this reason, you should also avoid using electronics, like playing video games or watching TV or sending text messages, too close to bedtime, as the blue light from these devices can ruin your sleep.
- Develop a sleep schedule. You can reset your body’s internal clock by sleeping at the same time every night and waking up at the same time every morning. In practice, this is more easily said than done, especially if you have events that extend late into the night or take place very early in the morning. But if you are having trouble falling asleep, this may be the solution you’re looking for.
- Avoid those nanna naps during the day. Taking naps during the day can throw your sleep schedule off track. You may feel the urge to nap because you had poor sleep the night before, but if you succumb to your temptations you may find it hard to fall asleep at night, trapping you in a vicious cycle of restless nights and unproductive days.
- Avoid caffeine. Most people know that drinking coffee or tea too close to bedtime can prevent them from falling asleep because of caffeine. But there are many other foods that contain caffeine that you may not be aware of. This includes things like soft drinks, chocolates, protein bars, dietary supplements, and much more.
- Avoid alcohol. Although alcohol does allow you to fall asleep more quickly, studies have shown that it reduces the amount of REM sleep you get. This is the final stage of sleep and is thought to be restorative to your mind and body. A lack of REM sleep can cause drowsiness, loss of concentration, and poor memory retention. So while you may end up getting a greater quantity of sleep, your overall quality of sleep will decline.
- Relax your mind. A big part of sleep is psychological. If your mind is not ready to rest, you’ll find it difficult to fall asleep. Try doing something that will calm your mind and help you relax, like exercising, reading a book, or meditating.
- Invest in a comfortable bed. If you sleep an average of eight hours a day, you spend a third of your life in bed. It’s worth the money to invest in a comfortable mattress and pillow so that you can give yourself the best sleep possible.