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If you are having trouble sleeping, it might be time to review your daily routine and habits. You might spend too much time on your phone, or your bed could be uncomfortable. Regardless of the reasons, make the following five changes to improve your sleep.
1. Avoid Using Your Phone in Bed at Night
Using a phone at night has been shown to shift your body’s circadian rhythms, leading to insomnia. You might think you’re helping yourself by checking your email before bed, but keep in mind the blue light your phone emits inhibits the natural production of melatonin. Not only can this cause you to stay up later than planned, but it could also keep you awake during the night.
2. Take a Warm Shower Before Going To Bed
You might be surprised to learn the relationship between sleep and heat. A hot shower before bed can relax your body, and it has also been shown to relieve pain. Showering after a long day at work can improve your mood and help you unwind.
3. Stick To Your Sleep Schedule
Staying up late regularly can lead to sleep deprivation and have long-term negative effects. Getting enough sleep allows your brain to function properly, and it’s important to stick to your schedule. This also helps you learn when to automate your habits. Find a reliable sleep enhancement system to help you sleep comfortably.
It would help if you also avoided caffeine before bed. Caffeine has been linked to increased anxiety and can keep you from reaching the level of unconsciousness needed for deep sleep.
4. Limit Daytime Naps
Afternoon naps are nice, but they can throw your sleep schedule off if you’re not careful. Avoiding daytime naps will help you stick to your sleep schedule, which can positively impact your health. If naps are a part of your daily routine, keep them short, so they don’t interfere with nighttime sleep.
5. Change the Temperature in the Room
You might think the room you sleep in should be warm, but this isn’t always the case. The National Sleep Foundation recommends a slightly cool room. This will help you relax, and it might keep you from excessive sweating in your sleep.
Also, many people think a comfortable mattress is a goal, but this isn’t necessarily true. Your body needs to adjust to different firmness levels throughout the night, and this cannot be easy if everything in your bed is soft. The mattress needs to be hard enough that you don’t sink into it, which will help your body level out.
These five changes should improve your sleeping habits soon enough, but more tips could come in handy. Consider the following:
6. Manage Your Stress Levels
Everyone experiences stress, but it’s important to control the levels in your daily life. Stress can contribute to many health problems, including sleep issues.
Also, if you’re struggling to get enough sleep, try a new pillow or sleeping position. While these small changes might not make a huge difference, they could help get your body on the right track for better overall health and wellness.
7. Include Physical Activities in Your Daily Routine
When you exercise regularly, your body releases natural hormones to help you relax and sleep better. Take a walk, run, lift weights or engage in other physical activity a few hours before bed. Your body needs to get the endorphins and help your muscles relax.
8. Try Melatonin
Melatonin is a hormone produced by your body’s pineal gland that helps regulate circadian rhythms and deep sleep. You might have trouble falling asleep when you don’t have enough melatonin in your system. A supplement might be a good option for those struggling to get nightly rest. You may also try herbal tea with this powerful hormone to positively affect sleep.
9. Practice Yoga and Meditation
Engaging in these two calming activities can lead to more restful sleep. Yoga has been used to manage stress and help with insomnia, and meditation might help calm your mind by reducing anxiety.
10. Listen To Relaxing Music Before Bed
Listening to music with a strong bassline or rhythm can make it more difficult to fall asleep. Instead, try some soft background music that will help your body relax without keeping you awake.
These tips can be helpful, especially if you’re experiencing sleep difficulties. Put most of these tips into practice, and you should notice a difference soon enough.