Getting a good night’s sleep is important in maintaining a healthy lifestyle. Waking up each morning feeling refreshed impacts everything from your mental and physical health to your overall happiness. For some, getting a good night’s rest comes easily. However, if you are one of the millions in the US who do not get enough sleep, you are not alone.
Set a regular sleep schedule
Going to bed and waking up at the same time each day helps take advantage of the body’s internal clock. Following a regular sleep schedule helps one to feel more alert throughout the day.
Create good habits around bedtime
Creating a bedtime routine that is both relaxing and consistent will help cue your body its time to sleep.
Just as important as creating good habits, we also need to ditch bad habits. Electronic devices emit a light which decreases melatonin production, a hormone naturally produced by your body to help you sleep. This light will trick your body into being awake and alert which consequently makes it harder to fall asleep.
Relaxing bedroom environment
Creating a relaxing and inviting bedroom will make falling asleep easier. Tips on creating such space are to keep the bedroom cool, quiet, no electronics, and removing any other distractions.
Consuming a snack before bed is not always a bad thing as long as you are choosing the correct foods. Foods containing tryptophan, a chemical that increases your brain’s production of melatonin, which could help you fall asleep. Such foods include turkey, milk, yogurt, and oats.
On the opposite side, it’s best to stay away from spicy foods or stimulants which could hinder falling asleep, including coffee, tomatoes, wine, cheese, and any foods high in fat.
Stress can have huge impacts on your sleep. Its important to keep your stress level in check around bedtime. Creating a relaxing routine can help with this.
Talking to your doctor
Don’t be afraid to talk to your doctor. If you are experiencing irregular sleep patterns, there could be other factors contributing. Your doctor and yourself can put together a plan that is right for you.