Everyone wants to sleep better today than the night before. And there’s nothing worse than not being able to sleep when you’re dead tired.
But you’re not alone.
45% of the world’s population suffer from sleep disorders (3.15 billion people).
While it shouldn’t take much effort, getting better sleep is more than closing your eyes and counting sheep.
It’s about the lifestyle choices you make and perhaps even your choices in home decor.
If you’re finding yourself howling at the moon in sleepless frustration, follow these tips to get the rest you deserve.
You sleep what you eat.
If you eat foods that upset your stomach, your body will work harder to digest as you prepare to sleep.
Indigestion causes your temperature and metabolism to rise mid-sleep, resulting in more frequent stages of rapid eye movement (REM) sleep.
This will cause you to wake up more frequently and have vivid memories of those crazy dreams.
That super spicy chicken wing may just come to haunt you in your dreams, so be aware of what you eat in the latter half of the day.
Stop checking your phone in bed. Seriously.
Studies have proven that staring at the bright screen from your phone can be just as detrimental to your sleep as caffeine.
To get the rest you need, make the bed a no-phone and TV zone. Use a good old-fashioned alarm clock instead.
Leading up to bedtime, pick up a book instead of a last minute email check. Better yet, do some stretches and prepare your body to relax.
Bedtime routines aren’t just for babies.
If you have children, you’ve probably done a bedtime routine like this a million times.
- Quiet time before bed.
- Brush teeth.
- Bath with Mr. Ducky.
- Put on PJs.
- Read a book.
- Tuck in.
- Lights off.
What you may not know is that bedtime routines are just as powerful in preparing adult bodies to sleep.
Every night, follow the same routine and you won’t have to count sheep until dawn.
Sleep and wake up at the same time everyday.
Sleeping consistently at the same time helps your body’s natural clock to know when to wind down and sleep.
There are also the added benefits of relieving sleep issues like snoring and sleep apnea.
Waking up at the same time everyday is just as crucial in forming good sleep habits.
If you’re finding yourself waking up from light, blackout curtains may be one of the best choices for you.
Use them to block out light in the summertime so you can still wake up at the same time everyday.
In the winter, turn on bright lights when it’s time to wake up and stay consistent all year round.
Stay active during the day.
A simple explanation for your inability to sleep may be that you have too much energy left in your system.
In a day and age when most of society works 40+ hours a week sitting down at a desk, unspent energy can be the culprit behind your insomnia.
Ironically, getting your body moving will help it to rest.
Keep your bedroom simple with JUST a bed.
Your bedroom should be a place where sleep – and other intimate sleep related things – happen. It shouldn’t be the place to catch up on unfinished work or to play that exciting new game on your phone.
If your bedroom has become a home office or entertainment center, it’s time to do some major redecorating.
Clutter in a bedroom can cause stress that leads to poor sleep quality. Clear out all unnecessary furniture and distractions and make your bedroom a safe haven for sleep.
Before heading off to bed, finish everything you need to do in another part of the house.
If you’re lying down and can’t fall asleep, try going to another room for a while and return to your bedroom once you’re ready to sleep.
Make sleep a priority.
Sleep deprivation has numerous negative effects on your long term health. It is closely tied to memory problems, type 2 diabetes, depression and even accidental death.
Sleeping well takes commitment.
Prioritize sleep and don’t just focus on the importance of your waking hours. Good, consistent sleep can enhance your life more than you think and it’s worth scheduling into your daily life.
Be intentional during the day and prepare your body to ease into a good night’s sleep with these tips. Your body, mind, and spouse will thank you for it.
Have a sleep tip? Share it in the comments section below.