As summer is coming to an end, we must fix our crazy sleep schedule. Quality sleep is hard to come by with all the hectic demands in our lives. Just a few simple changes can make the difference between a good night's sleep and tossing and turning all night. Here are 10 ways to dramatically improve your sleep hygiene and sleep better tonight:
1. Stick to a regular bedtime routine.
Having a regular nightly routine helps your body recognize that it is bedtime.
2. Get up at the same time every day.
The key here is to keep a consistent schedule of sleeping and waking. By adopting a consistent routine, it's easier to determine if you are getting too little sleep or if there is something else interfering with your sleep quality.
3. Pay attention to when you eat and drink.
Eating before bedtime can disrupt your sleep schedule at night because your body will begin to process what you eat.
4. Create a restful environment.
Make sure you are comfortable, cool, and in a space that provides adequate natural light exposure.
5. Avoid daytime naps.
Getting a full night's rest will benefit you in the long-run.
6. If you do nap, limit the duration.
Naps should be 20-30 minutes in length. They can help improve your mood, alertness, and performance.
7. Turn the electronics off.
Bright lights from lamps, cell phones, and TV screens can make it difficult to fall asleep. Turning these devices off, or at least moving them away from you will allow your mind to wind down from the distraction.
8. Stress less.
When we're worried, our sleep suffers. Manage your stress by meditating and relaxing before you get in bed.
9. Unwind before you sleep.
Make time to relax before going to bed. This will help ease the transition between wakefulness and drowsiness.
10. Your bedroom should only be for sleeping.
By removing life's distractions and dedicating the space to slumber, you'll sleep more peacefully.
"Sleep is the best meditation." - Dalai Lama
