Getting a good night’s sleep is essential for many reasons, not only is it good for your body, but it is also good for your mental health. Repeatedly getting a bad night’s sleep can drastically affect your mood and your productivity. Trying to find the reason behind sleeping badly can be difficult, especially if nothing has changed, however, there are a few ways that you can adapt your routine to make sleep easier.
Try Keeping to a Routine
Keeping a regular sleep pattern is one of the best ways to sleep better. You should try to go to bed and wake up at the same time each day, that way; your body will get into a good rhythm. By altering that pattern even by as little as an hour, can affect your sleep. Another thing to avoid is sleeping in on the weekends, although it is tempting to do so, it is far better to get up at the same time and have an additional nap in the afternoon.
Control Your Exposure to Light
Daylight and strong artificial light have a big part to play in our waking and sleeping routine. When you wake up in the morning, try to eat breakfast by a window or even outside if the weather is good. The more natural light you get, the more awake you will feel. When it comes time to go to bed, try to avoid television or any bright screens for about two hours before bed. You should also try to sleep in the dark as much as possible as light even if it’s artificial, can disrupt your sleep.
Be as Comfortable as Possible
Despite your bed being uncomfortable or noisy, you like many people might be reluctant to buy a new mattress or bed. However, just by buying a new strong wooden bed, and a new mattress, you will be amazed at how much better your sleep will be. You should replace your mattress every 8 to 10 years to get the best comfort. The same goes for pillows; you don’t want to be sleeping on flat or lumpy pillows, so think about changing those as well.
Get Regular Exercise
Exercise has many good effects, and sleeping better is one of them. If you have a sedate life, then you might need to add a little exercise to your routine to help generate tiredness. However, you should avoid exercising too close to bedtime, as the boost you get will keep you awake. If you can get the right balance, you will be able to improve your sleep quality. The type of exercise you get doesn’t make a lot of difference, although you will sleep better with an energetic workout, even a 10-minute walk will improve the situation.
Because sleep is so important, it is vital that you get the right balance in your daily life. By making a few small changes, you should quickly see an improvement in the length and quality of your sleep.