What You Do During The Day Matters
We sometimes forget that our waking life has a direct impact on our sleep. Following all or a few of the daytime tips that feel most manageable can help your body be better prepared for falling and staying asleep.
Exercise Throughout The Week: Exercising for just 20-30 minutes at least three times a week can improve quality of sleep. For individuals with insomnia, regular exercise needs to be sustained for a few months before it starts to impact sleep, but it has been shown to help.
Eat A Balanced Diet: Vitamins and minerals have an impact on your ability to fall asleep and stay asleep. Eating your fruits and veggies will help you sleep! If you are having sleep difficulties and suspect that it could be diet related, a daily vitamin or mineral supplement may help.
Avoid Daytime Naps: Naps are tempting after a restless night, but indulging in regular naps will further interrupt your sleep cycle. Try allowing your body to rest when you feel tired, rather than going to sleep. If you really do need to nap, limit yourself to 10-30 minutes a day.
Manage Your Stress: Try making a list of your responsibilities and then prioritizing your tasks. Acknowledge that it’s an accomplishment when you cross tasks off your list. Make an effort to spend time enjoying your friends and family during the day. Take a few minutes to breathe deeply when you feel overwhelmed. Write down the things that are on your mind before bed and put them away knowing that you will get to them after you’ve allowed yourself a night of sleep.
Avoid Stimulants: Limit caffeine intake during the day and avoid it completely four to six hours before bedtime. Smokers will benefit from avoiding nicotine before bed.
Make Yourself Comfortable
We remember that children need a bedtime ritual that creates comfort but often forget this for ourselves. Give yourself time to get ready for bed and anticipate sinking into a comfortable experience. It can make for a much better night!
Create A Sleep Schedule: Try to go to bed and wake up at the same time every night. Keep this consistent even on weekends and holidays. This will help your body’s sleep-wake cycle and will result in better sleep at night.
Have A Bedtime Routine: It’s so easy for grown-ups to forget, but teaching our bodies to know what to expect is important throughout our lives. Eat a light snack an hour before bed. Take a bath or shower if that relaxes you. Read, listen to music, or find other activities that put you at ease. Avoid television and computer screens for an hour before bed. Create a consistent time that signals to your body that you are putting work away and getting ready for sleep.
Create A Bedroom Oasis: Make your bedroom a tempting sleep environment. Most people sleep best in temperatures that range between 60 and 75 degrees. Use shades that allow your bedroom to get dark and limit noise. If bumps keep you up in the night, you may want to wear earplugs or use a white noise machine. If your pets regularly wake you up at night, consider training them to sleep outside of your bedroom.
Invest In A Comfortable Bed: Your mattress, pillows and bedding can have a big impact on your comfort while you sleep. The right mattress can help you fall asleep, stay asleep, and wake up free of aches and pains. The sleep experts at A Goodnight Sleepstore are trained to help you find a mattress that’s right for your specific needs. Let us help you sink into a better night of sleep.