A poor night’s sleep leads to more adverse health effects than simply feeling exhausted the next day. When you don’t get enough quality sleep, your entire body feels the consequences. From poor brain function to weight gain, there are a lot of reasons to fight for a better night’s sleep.
Today, more people than ever before struggle to sleep well. This makes sense since we’re now exposed to so many daily distractions that keep us up at night. From TVs in the bedroom to the endless scrolling through social media, how do you learn to shut off these electronics to sleep at night? Here are real-life tips to help you achieve a better night’s sleep.
1. Check Your Bed
Did you know that not every mattress is right for every body type? Some people need firm, supportive mattresses, while others need a form-fitting mattress that conforms to the body. If you’re waking up feeling sore and uncomfortable from a night of tossing and turning, this is a sure sign you need a new bed.
The good news is it’s easier than ever to find the mattress and bed that works for your body. Gone are the days of awkwardly laying on mattresses at a stuffy mattress store. Instead, you just search online for the type of mattress you want. You can even find a customizable bed that suits your needs.
2. Go Outside More
Are you struggling to feel tired when bedtime rolls around? If so, you might not be keeping up with your circadian rhythm. Your circadian rhythm is your internal time-keeping clock that helps your body know when it’s time to feel awake and also when to feel tired.
The best way to optimize your circadian rhythm is to get out into the sunlight during the day. Start your day by opening the windows in your room. Let in the light to feel more awake. A study of older adults found that those who had two or more hours of bright light exposure throughout the day increased their sleep efficiency by 80%.
3. Skip the Caffeine
While there are certainly health benefits from drinking caffeine in moderation, it might be keeping you up at night. We all love waking up to a warm cup of coffee, but when drank too late in the day, that caffeine messes with your sleep.
Caffeine stays in your blood for anywhere from 6-8 hours. If you do choose to drink coffee or another caffeinated beverage, make sure you enjoy it more than 8 hours before bedtime. This is especially true if you’re sensitive to caffeine.
4. Stick to a Schedule
Another way to strengthen your circadian rhythm is by sticking to a schedule. It’s key that you’re consistent with your sleep quality, and that means going to bed and waking up at the same time every day. Of course, everyone wants to sleep in on the weekend, but these late mornings are keeping you feeling tired.
The best part about sticking with a schedule is that you’ll slowly but surely start to wake up without an alarm. The more consistent you can be with your sleep schedule, the better your long-term sleep quality will be.
5. Change the Temperature
Finally, you need to set your bedroom temperature in the right zone for sleep. If you’re too cold, you’ll wake up throughout the night. Similarly, being too warm will lead to discomfort. A study even shows that the temperature of your bedroom affects your quality of sleep more than noise.
The average temperature that works for most is around 70 degrees. However, depending on your preferences, you might have to try a few different temperature ranges to find your optimal zone.
These tips above keep you sleeping better for longer. Stop waking up tired and uncomfortable. It’s time to embrace a better night’s sleep once and for all. Don’t settle for tossing and turning.