1. Make your room as favorable to sleep as possible.
- Make your room as dark as possible. This is as easy as purchasing an eye mask. However if that does not appeal to you, try to eliminate any other light sources in the room. Light is the enemy of sleep.
- Make your room cool. A cool room temperature helps to induce sleep. I find between 60°F-65°F comfortable. However, you will need to experiment with what temperature makes you most comfortable.
2. Put down all electronic devices 1 hour before bed.
- Turn off your T.V, get off your computer, stop checking Facebook and no more Call of Duty. No matter what you're doing, if it has a screen, turn it off. The light given off by these devices stimulates the brain and tends to keep you engaged and awake. Even if you are not having trouble falling asleep, chances are that the sleep you do get will be deeper and more restorative.
3. Make a routine and stick to it.
- Now that you have put up all your electronic devices, what now? It’s an hour before bed. Use this time to do whatever helps you relax the most. Take a nice hot, relaxing bubble bath. Ever wanted to try meditating? Now you have a full hour to do nothing but meditate. I enjoy reading a good book. The point is to do whatever you find most relaxing.
- Now stick to this routine as closely as possible. Waking up and going to sleep every day at the same time helps to maintain a natural sleep rhythm.
4. Exercise regularly
- This one is pretty simple. Moderate exercise in the morning or afternoon can improve sleep. Aim for around a 30-40 minute workout, four times a week. However, moderate exercise before bed has the opposite effect that you're looking for.
5. Be cautious of food and drink that can interfere with sleep.
- Caffeine can stay in your system for a long time. So avoid caffeine after lunch for an easier time falling asleep.
- If you drink enough alcohol you will fall asleep. However that sleep will be shallow and unrestful. Don't use alcohol as a sleep aid.
- Eating right before you sleep starts up your digestive system, which can lead to a poor quality sleep. That being said, you also don’t want to go to bed hungry. Which can result in waking up or restless sleep. This is why establishing a good routine is important.
Remember these 5 easy tips to help you have a great night's sleep. I hope you have found this article helpful. Great sleep is just a few step away. Feel free to leave comments or ask any additional question below.