Sleep is something we cannot live without. So what if we cannot get the sleep we truly need to feel refreshed and restored? The average adult requires 7-9 hours of sleep. Sleep problems are more common than you may think. Luckily, making small adjustments to daily habits is all it takes to get you into a deep slumber. Knowing the dos and don’ts of getting excellent sleep is a great first step.
Dim the lights, please!
Don’t keep bright lights on in your bedroom. Any light can send a signal to your brain that it is daytime, further impeding melatonin growth and disrupting natural sleep rhythms. This holds true for watching television or scrolling your phone while in bed.
Do dim the lights or use a night light in your bedroom. Turn off the television about an hour before desirable bedtime. Utilize brightness settings on your phone or e-reader.
Avoid Food, Alcohol, Sugar, and Caffeine
Don’t eat food close to bedtime. Your body spends a good amount of time digesting your food, which will interfere with rest. Don’t consume alcohol at bedtime as it interrupts the sleep cycle, resulting in frequent wakings. Avoid sugar as well as caffeine before bed, as these things impact your ability to get optimal sleep due to effecting blood glucose levels.
Do make your last meal or snack before 7pm. Stop consuming alcohol about 4 hours prior to bedtime. That Snickers candy bar or that iced mocha? Yes, it is advisable that your finish that off before 5pm! Keep in mind that people have different sensitivities to sugar and caffeine, so this may vary and differ for each individual. Pay attention to what works best for you.
Get Your Exercise In Early!
Don’t exercise close to bedtime. Physical exertion stimulates the nervous system and raises the heart rate, making it tough to fall asleep.
Do make exercise part of your morning or afternoon routine. This will help wake you up and allow your body time to come down from the exercise, allowing for sleepiness at just the right time.
Making Relaxation Part of Your Evening Routine
Don’t engage in any mentally challenging or strenuous physical activity before bed. Playing a computer game, video games, or activities such as house work before bedtime will interfere with your body preparing for sleep.
Do consider engaging in activities such as meditation, reading, or taking a nice warm bath prior to sleep. Not only will these activities relax your body physically, they may also alleviate any anxiety you may be experiencing. Both conducive for a good night’s rest.
Create A Sleep Routine
Don’t avoid developing a schedule around bedtime. This tells your brain to keep going and does not allow it to begin transitioning to a state of sleepiness.
Do create a sleep schedule where you go to bed at the same time every night, and wake up at the same time everyday. If your sleep schedule varies too much, you will not be able to train your mind and body to get into a sustainable sleep pattern.
Change How You View Sleep
Don’t watch TV, complete work, or eat in bed. Don’t stay in bed if you cannot sleep. Try not to focus too much on the fact that you are struggling to fall asleep.
Do keep the activities for your bed focused on sleep and sex only. Get up and out of bed if you cannot fall asleep within 20 min. and engage in a relaxing activity with lights remaining dim. These strategies help create positive associations for sleep, which further will benefit you in getting that restful sleep you want and deserve.
Make Your Room Conducive for Sleep
Don’t force yourself to sleep in a bed that is not comfortable to you. Don’t neglect other important factors such as a comfortable room temperature.
Do find a bed that meets your needs. Use room darkening curtains. Keep temperature in the evening to around 65 degrees.
Sleep is vital to our health. If you are having an issue with sleep, try the “dos” we reviewed here. Avoid resorting to sleep aids as they do not help in the long run and can contribute to continued sleep issues. Talk to a medical professional if you need further sleep advice.
