Sleep experts agree that adults between the ages of 18 and 64 need between 7 and 8 hours of sleep per night. Unfortunately, many people have trouble with hitting that goal consistently. This lack of sleep is a concern because multiple studies show that your overall health is significantly affected when you don’t sleep well. The good news is that there are a few things you can do right before bedtime that can help you to get a good night’s rest.
1. Put The Devices Outside
Electronic devices can disrupt your sleep because they keep your brain more active than it should be when you’re trying to get some rest. The reason behind that is more complicated than the fact that you may be partaking in engaging content.
Your body has a circadian rhythm where lights tell it to stay awake while the darkness says it should rest. Even if your device is on dim lighting, it’s enough to keep you awake longer.
2. Turn The Lights Off
In the same vein, having bright lights in your room leading up to bedtime will have the same effect. It’s best to keep the lighting dim so your body can get ready to rest.
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In fact, experts suggest that if you need bright lighting for something then it should be done outside the bedroom.
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3. Set The Right Temperature
It can be hard to get a good night’s rest if the temperature isn’t right. While there is some argument about what the ideal temperature is for sleep, you only need to be cool.
You can decide what that means for you and ensure that your bedroom remains at that temperature before bedtime and throughout the night.
4. Get Comfortable
Just like the temperature, comfort is also fairly subjective. Getting comfortable for sleep typically includes paying attention to your
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clothing, pillows, sheets, and mattress. It helps if the clothing is breathable and is made of a soft material. Similarly, the sheets should keep you cool. There may be some variation in the pillows and mattress that you use, however.
For example, some people may choose more supportive options because they have a physical condition that requires them to.
5. Wind Down From Your Day
Worrying about the day that has passed and the day to come can wreak havoc on sleep. That’s also true of overthinking and running through memories of a stressful day.
Practicing a mental and physical wind-down of your day can dramatically increase your odds of sleeping well. Relaxing breathing exercises, meditation, and a few stretches can help with taking the weight off your shoulders.
6. Say No To Sugary Snacks
You may already know that having a heavy meal before bed can keep you awake while it digests. What about the small snacks, though? Even then the experts recommend that you stick to lighter options such as yogurt, a bowl of low sugar cereal, or half of a turkey sandwich. Make sure to stay away from anything that contains caffeine as well.
7. Cut Down On The Liquids
It’s customary for many people to have a glass of water before going to sleep. However, it’s better to start cutting down on how much water you have directly before trying to sleep as you might keep waking up to go to the bathroom.
If you’re used to having an alcoholic drink or a cup of coffee, you’ll need to cut that out entirely. Both of those drinks will disrupt your sleep.
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Bear in mind that it might be more difficult for these tips to work if you’re dealing with a sleep disorder. It’s recommended that you make a note of how often you have trouble sleeping as well as any issues that are associated with poor sleep. These issues include snoring, being jerked awake by sudden movements, incessant nightmares, and feeling as if you aren’t breathing properly. If you have any concerns, make sure to talk to your doctor so they can get to the bottom of it.
