Do you wake up each morning feeling exhausted? You’re not alone. In fact, insufficient sleep is a public health epidemic.
About 70% of American adults obtain insufficient sleep at least one day a month. Another 11% report insufficient sleep every night. In fact, sleep problems affect 50 to 70 million Americans of all ages.
Failing to get enough sleep each night could impact your overall health. It could increase your risk of chronic diseases, too.
Here are seven tips you can use when getting ready for bed. Using these tips to improve your bedtime routine could help you fall and stay asleep. Then, you can get the high-quality sleep you need to remain alert and healthy.
Learn how to get a good night’s sleep with these seven easy tips today.
1. Adjust Your Environment
Learning how to create a bedtime routine starts with the bedroom. Otherwise, issues with your environment could impact your ability to fall and stay asleep. In fact, you might start waking up sore or tense.
The tension you develop while you sleep could impact your ability to function throughout the day.
To improve your bedtime routine, start by taking a look at your mattress. An old, lumpy mattress could cause back pain. You might toss and turn trying to get comfortable, too.
In fact, your mattress could even cause neck and spine issues. You might want to consider visiting a chiropractor if that’s the case.
If you wake up feeling stiff and tense, consider throwing your mattress out. Get a pressure relief mattress instead.
Make sure to replace your pillows every two years as well.
You can also improve your sleep environment by adjusting the temperature when getting ready for bed. Aim for a temperature between 60 and 67°F.
Staying cool while you sleep can benefit your circadian rhythm.
Do loud noises within or outside your home make it difficult to drift off? If your brain is distracted, you might not get the sleep you need. You can purchase a white noise machine to cover any disruptive noises.
Adjusting your environment before getting into bed could help you fall into a deep, undisturbed sleep.
2. Light It Just Right
Lighting could impact your ability to fall asleep, too.
If you remain exposed to light during bedtime, your brain could stop producing melatonin. Your body needs melatonin to fall and stay asleep. Without melatonin, you might feel more alert.
Instead, make sure the room is dark while you’re getting ready for bed.
For example, you can use blackout curtains to keep any light from streaming into the room. Make sure to shut all the lights off in your home, too.
You might want to purchase a sunrise alarm clock this year. The light will brighten when your alarm goes off. Your body will then stop producing melatonin, which is a signal to your body that it’s time to get up.
You could feel more focused throughout the day as a result.
3. Work Up a Sweat
Your routine during the day can help you learn how to get a good night’s sleep, too.
For example, you might have an easier time falling asleep after working out. Exercising will help you get rid of excess energy. Exercising can also boost your melatonin production.
As you exercise, your muscles will become more in tune with your circadian rhythm.
Try to avoid exercising right before bedtime, though. Otherwise, you might feel more alert right before bed.
Beyond benefiting your bedtime routine, exercising can improve your overall health as well.
4. Stick to a Schedule
Once you start using these bedtime routine tips, it’s important that you stick with them.
Try to establish a set sleep schedule. Avoid sleeping in as much as possible, too. Otherwise, sleeping in could impact your ability to maintain your routine.
Go to bed at the same time each night. Then, set your alarm for the same time each morning. Follow the same bedtime routine as well.
For example, you can complete the same activities each night, such as:
- Brushing your teeth
- Washing your facing
- Writing in a journal
- Cleaning your room
- Reading a book
- Drinking a cup of caffeinated tea
- Meditating
Your body will start to recognize the consistency.
5. Limit Caffeine and Naps
Remember, the activities you complete during the day could impact your ability to fall asleep each night. If you want to improve your bedtime routine, cut out harmful habits.
Start by avoiding caffeine six hours before bed. Otherwise, caffeine could impact your ability to fall asleep.
Avoid napping during the day as well. Even a short nap can impact your circadian rhythm. You might struggle to fall asleep during bedtime as a result.
Once you establish your bedtime routine, don’t forget to remain consistent!
6. Reduce Your Stress
The stress you experience throughout the day might impact your ability to fall asleep, too. While getting ready for bed, look for ways to relieve your stress.
For example, you can develop a habit of meditating or stretching before bed. Try yoga and mindful breathing exercises, too.
You can also use adult coloring books or journaling to reduce your stress levels.
Otherwise, the stress hormone cortisol could impact your ability to fall asleep. Using stress-relief techniques during your bedtime routine can help.
You can also ease your stress levels with cannabidiol (CBD). Consider using these Plant People sleep drops before bed. CBD interacts with the body’s endocannabinoid system, which influences your ability to fall asleep.
Don’t forget to exercise during the day, too. Exercise is another way to keep stress at bay.
7. Visit a Doctor
Sometimes, adjusting your bedtime routine only helps so much. You might have an underlying condition that’s impacting your ability to fall asleep.
Consider consulting a doctor. They can determine if you have a sleep disorder like sleep apnea.
Catch High-Quality Z’s: 7 Tips for Getting Ready for Bed
Getting enough sleep each night can impact your ability to function throughout the day. Don’t let sleep deprivation impact your quality of life. Instead, use these tips when getting ready for bed.
Learning how to get a good night’s sleep could improve your overall health and life.
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