1. Make the Necessary Lifestyle Changes
Sleep isn’t a priority in many people’s lives. Most will only go to bed because they have to. Nonetheless, making it a habit of prioritizing sleep by taking on the necessary measures is recommended. Have everyone in the house know that your sleep is important and that you need to get good quality sleep each night.
2. Have A Bedtime Routine
Establish specific times when you will go to bed and when to wake up. This should include weekends and public holiday. Having a bedtime routine helps the internal circadian rhythm remain in check, hence making it much easier to drift to sleep whenever it is time for bed. According to the American Academy of Sleep Medicine, the average person should get at least 7 hours of sleep every day.
3. Ensure Your Bedroom Is Sleep-Friendly
Your bedroom should encourage sleep and not the other way around. That said, it would be advisable to position the bed away from the windows, use blackout curtains, or use eye masks. This is particularly recommended if you have the sun shining into your room. You may also benefit from an intellibed, which can support your back and give you a good night’s rest.
The bedroom needs to be quiet too. Investing in a white-noise machine can help mask noises from noisy neighbors and traffic. You shouldn’t also allow electronic devices inside the bedroom. These produce blue light, a factor that could impact your sleep.
4. Ensure the Bedroom Is Cool Enough
The bedroom should be a bit cooler than all the other rooms. For this reason, it would be advisable to set temperatures between 65- and 70-degrees Fahrenheit. Cooler temperatures are known to promote sleep hence letting you drift off smoothly.
5. Get Regular Exercise
Regular physical exercise is vital for your well-being. It not only helps keep the blood moving and shed off the excess fats but also helps improve sleep. Experts recommend exercising early in the morning or the afternoon, but not too close to your bedtime. This is because exercise increases your level of alertness hence not recommended towards bedtime.
6. Avoid Heavy Meals at Night
Most meals will contain carbohydrates and other compounds that could cause discomfort or make it harder to sleep. Avoid heavy meals several hours to bedtime, and only go for snacks if you have to.
7. Take Advantage of The Morning Sunshine
Basking in the morning sunshine, or letting it massage your skin for a little while as you go to work, is good for your health and sleep. Sunlight helps reset your circadian rhythm improving wakefulness during the day and promoting sleep at night.
Take a walk in the summer mornings or use a light-therapy box in winter to optimize your exposure sunlight. Don’t have your sunglasses on when you walk in the morning sun.