Forming healthy sleep habits is important as it will allow you to get the best sleep possible. By getting a good night's sleep, it will allow your body to rest and recharge the way that it needs to. If you switch up when you go to bed and other daily activities, it can be a factor in the way that you sleep that night. Below is a list of tips that you can take to help you form good sleep habits of your own.
Decide On a Set Bedtime
A part of your body’s natural sleep and wake-up cycle is to start winding down a few hours before it is time to go to bed. By utilizing a good bedtime routine, it will make that process more effective. The first step to obtaining a good routine is to decide a set time to go to bed and to wake up and stick to it. By following a consistent schedule for when you go to bed and wake up, it will help train your brain to naturally feel tired when it is close to your bedtime.
Do Not Bring Electronics to Bed
Many people think that their favorite Netflix show or scrolling through social media will make them fall asleep faster. That is not the case. Electronic devices such as computers, televisions and smartphones, amongst others, emit blue light which can trick your brain into thinking that it is daytime. As a result of this, your brain will not produce the melatonin that you need to fall asleep and will work harder to try to keep you awake. Do not trick your brain and put your electronics away at the start of your bedtime routine. It is ideal if you could avoid them as much as possible.
Have a Light Snack or Bedtime Tea
Eating something heavy or drinking a lot of liquids before bed can cause indigestion, acid reflux and/or middle of the night bathroom trips; all of which can disrupt your sleep. However, if you go to bed starving, it can also disrupt your sleep as it can upset your stomach. Therefore, finding a good middle ground by calming your stomach with a light snack such as a piece of fruit or yogurt is important. Foods such as cherries, grapes, strawberries, nuts or oats all have high melatonin which can help you fall asleep. Drinking non-caffeinated teas can be another wonderful way to calm your mind before bed.
Relax or Meditate
Relaxation techniques such as deep breathing or progressive muscle relaxation can allow you and your body to let go of both physical and mental tension. This is because you are focusing on your body and relating to it. Doing yoga daily has been proven to improve your sleep quality and by doing a few simple stretches before bed, it will reduce your chances of cramping during the night.
Like yoga, allowing daily meditation can improve the quality of your sleep. Practicing mindful meditation teaches you to allow the thoughts you have to enter your mind and how to manage the emotions that may come with them. This in return will help you fall asleep faster rather than having those thoughts and emotions keep you awake and stressed during the night. Mindful meditation does not have to be complicated. Simply close your eyes and allow yourself to focus on the thoughts and feelings that you may have.
Prep Your Bedroom
Making sure that your room is dark and quiet is a crucial factor in making sure that you are getting the best sleep possible. Also, making sure that your room is not too hot is also important, especially during these summer months. Higher temperatures can play a role in disrupting your sleep. When your body gets too hot, it will move out of its relaxed state and move more into a heightened state of awareness. This is your body’s way of making sure that you do not overheat. Your subconscious will then wake you up when you are getting too hot to regulate your inner thermostat and return it to its normal body temperature.
By utilizing these tips, it can help you form good sleep habits and therefore, you will be able to get a good night's sleep each night. You will then wake up feeling refreshed, recharged and ready to conquer the day.