If you are finding that a good night’s sleep is elusive, Slumber Search experts share these tips for better sleep:
1. Turn Off All Electronic Devices
To begin with, it goes without saying that light disrupts sleep. Nobody wants to doze off in a room that is too bright or with a bright screen glaring at them. Light’s negative effects on sleep are also supported by science.
Your circadian rhythm (sleep-wake cycle) can be affected by sunlight, blue light, or practically any form of light. Since the brain interprets light in any environment as a cue to stay active, this can lead to it inhibiting the production of melatonin, the hormone that promotes sleep. Our bodies create more melatonin and get ready for sleep when there is little-to-no light.
To keep your devices from disrupting your sleep, switch them to Night Mode in the evenings. Alternatively, avoid using them for at least 2-3 hours before jumping into bed. If you watch TV before going to bed, dim its brightness and turn off any glaring lights in the living area. Creating a calming environment can help your mind relax and prepare for sleep.
2. Avoid Caffeine Six to Seven Hours Before Bed
As a stimulant, caffeine serves to prevent you from falling asleep. If you work a shift schedule, you should avoid drinking energy drinks, cola, coffee, green tea, and other caffeinated beverages in the afternoon and evening because they can stay in your system for up to six and a half hours.
Additionally, keep an eye out for sneaky sources of caffeine such as chocolates and other sweet snacks, as they can lead to an energy spike, which could end up affecting how well you sleep at night. We recommend drinking decaffeinated beverages and eating light, nutritious meals in the second half of the day just to be safe.
3. Establish A Sleep Schedule
Establishing a sleep timetable for yourself is another simple approach to training your body to go to sleep (and stay asleep) every night. Going to bed and getting up at various times every day confuses the body and stops it from ever establishing a consistent sleep pattern. Our circadian rhythm functions best when it adheres to a routine.
Even on days you just want to relax in bed, like weekends, maintaining a strict bedtime and wake-up schedule can help ensure your sleep-wake cycle continues to function properly and promote better sleeping patterns.
4. Establish A Consistent Bedtime Schedule
Finally, we advise that you maintain a regular sleep schedule by adhering to a regular sleep routine and developing healthy sleep hygiene practices. Consider spending the final hour or two of your night relaxing and preparing for bed. Put away all of your devices, avoid watching TV, and forget about work and other responsibilities. Utilize this time to do a few things for yourself and your sleeping health.
Whether you prefer moderate stretching and a shower or taking a hot bath and journaling right before bed, repeating the same bedtime ritual each night will train your brain to start preparing for sleep, making it easier for you to fall asleep at the same time each day. Eventually, you’ll be yawning and feeling sleepy even before you go to bed.
5. Maintain A Cool Bedroom
Many people find overheating and night sweats while they sleep annoying. Even if you don’t experience night sweats, hot bedsheets and warm weather can make it difficult to enjoy a cool and comfortable night’s rest. A good A/C system or a bedroom fan can help you stop night sweats. However, we recommend that you keep your bedroom temperature between 60- and 67-degrees Fahrenheit. Temperatures in the 60-degree range are typically ideal for sleeping; anything above 75 or below 54 is either too hot or too cold.
6. Include Sleep-Inducing Foods During Dinner
Just as there are foods to avoid before going to bed, there are foods that can help you sleep better. White rice, salmon, leafy vegetables, complete grains, and turkey are all believed to encourage more restful sleep. In contrast, hefty meals, fried foods, and sweet desserts might irritate the stomach and make it difficult to fall asleep.
We advise scheduling dinners at least 3 hours before bedtime so your body has enough time to digest the food before you go to bed. Try to avoid eating after midnight, but if you must, choose light, healthy snacks like apple slices with peanut butter or cheese and crackers as they contain nutrients like fiber and tryptophan, which promote sleep.
7. Bathe Or Shower in Warm Water Before Bed
There are a few reasons why taking a shower before bed can help you sleep better. One is that most people prefer to get into bed feeling clean and fresh after a long day—taking a shower after work can help you unwind and prepare for sleep. Two, raising your body’s temperature by taking a hot bath or shower speeds up the cooling down process your body needs to fall asleep. So, take a hot shower before jumping into bed if you want to sleep quickly. Showering will help your body relax and allow your core temperature to drop to the level required for deep, slow-wave sleep.