When a good night’s sleep is hard to achieve, consider these tips for better rest.
In theory, sleep should be easy. You lie down, close your eyes, and lie still until you doze off. It’s easy, right?
Unfortunately, almost everyone knows that’s not true. Whether you’re drinking coffee too late in the day or you can’t seem to calm your mind, sleep is elusive. In fact, about 70 million Americans struggle to get a good night’s rest.
Fortunately, you don’t have to go to sleep empty-handed. With these eight sleep tips, you can be ready for success when you turn off the lights-no sheep needed.
Stick to a strict sleep schedule
Your body has a built-in sleep-wake cycle. It should regulate your sleep and wake times and be stimulated by cues such as light or the time of day. Satisfaction: your circadian rhythm.
If you have trouble sleeping, this is a good way to get better rest. The trick is that in order for your circadian rhythm to work, you actually need to get into a rhythm. This means going to bed and getting up at the same time every day (yes, even on weekends) .
Limit Your Naps
Similarly, napping can disrupt your body’s internal sleep processes, especially if you take too long a nap.
Experts say naps should be between 10 and 20 minutes long. Not only does this limit your drowsiness when you wake up, but it also prevents you from feeling too rested at night.
Wear the right clothes to bed
Feeling self-conscious or sweaty won’t do you any good at night. When you choose pajamas, choose loose, breathable fabrics-tip: Cotton wins. Or, if you prefer, science suggests that if you’re not a sweaty sleeper, it’s best to skip the clothes altogether.
Turn down the room temperature
When it comes to rest, cooler is better. Some research suggests adding thermostat adjustments to your sleep repertoire.
Ideally, your room should be between 60 and 67 degrees Fahrenheit. If your sleeping area gets hot during the day, invest in shading curtains and keep them closed during the day.
Leave your cell phone an hour before bed
If your problem is the initial act of falling asleep, then blue light may be the culprit. Electronics — Think About It: your cell phone and TV — emit blue wavelengths of light. This blue light suppresses your body’s production of melatonin. Melatonin is the hormone that prepares you for sleep. Your body produces it in response to the darkness.
To give your body time to produce melatonin to promote better sleep, ditch electronics at least an hour before bed.
Make sure you have the right pillow
The more comfortable you are, the easier it is to fall asleep. This makes it well worth investing in a good pillow. Your energy level and your neck will thank you.
Monitor your food and drink before bed
Sleep cues extend beyond the bedroom. What you eat during the day can help or impair your prospects of getting a good night’s rest. Stop eating at least a few hours before bedtime. If you have trouble falling asleep, avoid caffeine six hours before bed.
Try natural remedies
Still having trouble sleeping? Or do you often wake up in the middle of the night? Natural remedies such as CBD oil or herbal teas can help-without the daytime grogginess and dependence that many sleep medications can bring.
These eight sleep tips should go a long way toward helping you get the rest you need — and deserve. But if you’re still struggling, talk to your doctor. Sleep is crucial and worth the effort.
The information contained herein is for educational and promotional purposes only and is not intended as health or medical advice. If you have any questions about your medical condition or health goals, be sure to consult your doctor or other qualified health care provider.
