Getting a good night of catching z’s is as important for your health as exercise and a well-balanced diet, but not all of us find it that easy to sleep easy. Between a busy life, family and there just not being enough time in the day to do everything else, sleep can sometimes be put on the backburner.
Research has shown that bad sleeping habits can lead to being overweight, affecting hormones and a higher risk of disease. Brain function and ability to exercise are also immediately affected if you don’t get enough sleep the night before, so here are four tips to help you snooze the night away, and wake up refreshed every day.
Create a bedroom oasis
We spend about a third of our lives in our bedrooms, so it should be a place which we associate with relaxation and sleep. Buy yourself a comfortable mattress some cozy bed sheets that you’ll never want to come out of, decorate with neutral colors and blue hues to keep your bedroom free from stress. If you work from home or find it difficult to turn off from emails even when you go to bed, try to keep computers and smartphones away from the bed. If you need an alarm in the mornings and must use your phone, put it on the other side of the room, or ensure it is turned onto the do not disturb setting, so that you won’t be disturbed by it flashing and buzzing with notifications all night.
Set a sleep schedule, and stick to it
There is one thing that is the most important thing you can do for yourself when it comes to getting a good night’s sleep, and that is making a routine and not diverting from it. Try to go to bed and to wake up at the same time every day, even on weekends, and you will see a huge improvement in the quality of your sleep. By keeping a regular sleep routine, you will reset your biological clock and keep it on track, meaning that you will sleep better!
Exercise, especially aerobic exercise, helps us to sleep longer and deeper than if we are not active. However, just half an hour of intense exercise can raise our body temperatures for the next four hours, meaning that if we try to go to sleep within this time, we’ll find it difficult. When our core body temperature does begin to cool down, however, it will send signals to your brain to release melatonin, which will automatically make you drowsy!
Cut down your caffeine intake
Tea, coffee, and cola all contain caffeine, which is a stimulant that sticks around in your body for eight hours. This means, that if your usual bedtime is around 10pm, you will need to stop drinking your favorite hot drink at around 2 in the afternoon. It’s also a good idea to stay away from an after-dinner espresso too, as it will either stop you from falling asleep altogether, or prevent your brain from slipping into a deep and restful slumber. Try drinking water infused with cucumbers in my personal favorite glass water bottle.
Technology also plays a part in your sleep habits! For more information you can check out Nest Maven’s article on the effect technology has.