10 Ways To Improve Your Sleep
1. Keep a scheduled bedtime
Try going to bed and wakening-up at the same time every day, even on the weekends. This will create normal sleep habits and help you avoid insomnia so you can get a more restful sleep. If your body isn’t on a set schedule you will have a harder time falling asleep and wake-up more frequently at odd times.
2. Say no to caffeine
Eliminate caffeine after 2 p.m. This means cutting out all caffeinated drinks because even an evening soda with dinner can keep your brain buzzing all night.
3. Skip alcohol
Don’t believe the hype that a shot of vodka or a stiff drink will help you get a good night sleep. Recent studies show that alcohol can actually make you more restless while you sleep. This is why you are more tired the morning after a few drinks.
4. Cut out smoking
Guess what? Nicotine is a stimulant. So it’s time to kick the habit if you haven’t already.
5. Turn off the buzzing
Don’t get wakened by a small text tone or reminder in the middle of the night. Turn off your iPad, phones and other devices an hour before bedtime. This will help you unwind and relax. Studies at UC Berkeley revealed that even blue light from TV, your phone, and even from your alarm clock can absorb into your skin, producing the stimulating serotonin hormone.
6. Cool off at night
Studies at Stanford show that you should sleep between 65 and 72 degrees F. This allows your brain to slow down and reduce your nervous system to over-reacting.
7. Reduce noise
Block out sporadic noises that might wake you. Earplugs or a fan that produces constant white noise may help you fall asleep faster and let you sleep longer.
8. Comfort is everything
If you don’t have a comfy bed you are not going to be well rested. Let’s face it; over 30% of your life is spent in bed so one of the most important purchases you should make is a comfortable mattress and pillow.
9. Don’t watch the clock
Try covering your alarm clock so you don’t stare at the time ticking by if you wake up to pee. Don’t fret about what time is because even if you go back to sleep for just 15 minutes before the alarm goes off, your body will love you for it.
10. Wake-up to the sun
Keep your internal clock ticking naturally. Use regular shades that will let natural sunlight creep in to help slowly wake you. This helps regulate your melatonin and keep your internal clock on schedule.