Your behaviors throughout the day can have a huge impact on your quality of sleep. Whether it’s what you eat and drink, or the type of exercise you do, there are lifestyle choices we make that can be contributing factors towards how much sleep we get per night. If you’re struggling to get enough shuteye and aren’t sure what to do, here are 5 steps to adopting a healthy sleeping routine.
Routine is Key
If your sleeping schedule is all over the place, it’s likely that you aren’t getting enough sleep per night. Going to bed and waking up at different times can play havoc with your body clock and leave you feeling disorientated and rundown. To combat this and get you back on track, it’s important to keep a consistent sleep schedule. This means that you should get up at the same time each day (regardless of whether you’re at work or not). Once you get yourself into a routine, you should begin to notice improvements with how much sleep you get.
Create a Relaxing Bedtime Ritual
Before you climb into bed and hit the hay, taking some time out beforehand to relax and unwind is essential. The last thing you want is to have thoughts racing through your head, which disrupts your sleep, so creating a relaxing bedtime ritual can reduce stress levels and prepare you for some much-needed shuteye. There are numerous things that you can do, such as running a hot bath, refraining from using your smartphone, as well as practicing relaxation techniques like meditation.
Make Your Bedroom Quiet and Peaceful
If you don’t feel comfortable in your own bedroom, where can you be? It’s important that you have an area in the home that gives you the peace and tranquility you need, so if you’re struggling to drift off and don’t feel relaxed in your bedroom, there are several strategies that you can take. Investing in a new mattress can be a great place to start, but it would be a good idea to check this guide on different sizes and dimensions. Banishing work from the bedroom, getting rid of clutter, and picking the right color scheme for your room are other measures that you can take to help aid sleep.
Watch What You Eat
Your diet can be a contributing factor to your quality of sleep. We all understand how important fruits and vegetables are to eat, however, saying and doing are two completely different things. Making small but subtle changes to your diet can make all the difference and help improve your quality of sleep. If you’re the type of person who is prone to eating processed foods full of salt, fat, and sugar, it’s best to opt for healthier alternatives that can keep your physical and mental health in check.
With many of us working longer hours than ever before, finding the time for health and fitness may be a challenge. If you feel like there aren’t enough hours in the day to commit yourself to exercise, finding 30 minutes to do a high-intensity workout can be a great way to boost stamina and potentially help improve how much sleep you get. Regular exercise is known to reduce stress, relieve anxiety, as well as help with sleep disorders such as insomnia. Whether you feel comfortable working out in the gym, or would prefer to exercise from home, allocating some time out of your schedule for health and fitness is important.
Maintaining your weight, lowering your risk for serious health problems like heart disease, as well as reducing stress and improving your mood are just a few benefits that come with regular sleep. If you have difficulty getting enough rest per night, be sure to use the advice above which may be all it takes to improve sleep quality.