Are you planning on making any New Year’s resolutions this year? If your answer is yes, then consider writing one that could help you sleep better at night. Millions struggle with their sleep schedule and having a resolution about it can help you improve your physical health, your mental health, and more!
Some tips to follow when trying for a better sleep schedule are:
Limit Electronics Before Bed
Stay away from electronics (TV, phone, laptop) for at least 1 hour before bed. The bright lights can make it more difficult to fall asleep. The National Sleep Foundation claims “electronic devices emit bright blue light16 that your brain perceives as sunlight, tricking it into delaying sleep17 and keeping you awake longer than you’d like.” Keep your phone off before bed, or at the very least, adjust the settings to emit less blue light at nighttime.
Get Outside and Exercise Consistently
It’s recommended to get outside for 20-30 minutes a day, and even better if you can do it in the afternoon (when the sun is not at its brightest). This will help reset your internal clock, otherwise known as your circadian rhythm.
If you don’t already work out daily, consider starting with 30 minutes of exercise every day. Not only will it help you sleep better, you’ll reduce your stress levels and improve your mental health as well.
You can kill two birds with one stone (metaphorically, of course) and go for a daily 30 minute walk outside! The exercise and time spent outside will help you to sleep more soundly at night.
Try not to drink caffeine 7 hours before bed (and avoid alcohol at all costs). It might be difficult at first, but after a week or two, you will find it easier to sleep better at night.
Get on a Regular Sleep Schedule
Try to help your body get on a schedule by getting up at the same time every day. Getting into bed at night and waking up at the same time every day will help your body to establish a regular routine, and will help you to fall asleep more easily at the same time each night.
Adjust your Bedroom Temperature
Keep the temperature of the room on the cooler side. Your body temperature tends to drop when it gets close to bedtime which makes you feel more sleepy. Turning down the heat by a few degrees can help with this!
Sleep on a Comfortable Mattress
Another key element of good sleep is a comfortable mattress. A custom-designed mattress from Tochta will surely do the trick, measuring up to every specification so you can sleep soundly every night.