1.) Maintain A Consistent Sleep Schedule
You might know what your circadian rhythm is.
This is a rhythm that references the behavioral, mental, and physical changes that occur in humans over 24-hour periods.
More specifically, circadian rhythms relate to light, since you are asleep when it is dark, and you wake up when it starts getting light again.
Your mind and body will work better when you stick to this schedule. However, modern life has unfortunately blurred the lines between dark and light.
When it gets dark, most of us have lights in our homes, or many of us are exposed to light-emitting screens such as a TV or laptop.
This weakens your natural rhythms. So, to make sure you are getting quality rest every night, you should be maintaining a consistent sleep schedule.
Adults in general, need about 8 hours of uninterrupted sleep each night, and we typically know the time to get up so that we can start getting ready for work. So, this would be a good place for you to start.
For example, if you need to be up by 7 a.m. To make sure you are getting 8 hours of sleep, you should be sleeping by 11 p.m. (the latest).
If it takes you around 30 minutes which is the average to fall asleep, then your bedtime should be set for 10.30 p.m. (or even 10 p.m. to give you leeway for those evenings when you are finding it difficult to fall asleep).
2.) Avoid Naps During The Day
Taking naps during daylight hours might sound like a great idea. And you may even be tempted to catch a nap during your lunch break. But it is best to avoid sleeping during the day. Even when you feel exhausted, a nap during the day could make it harder for you to stick to a routine at night.
If you cannot avoid a nap, make sure you keep it to under 20 minutes. 10 minutes is actually the ideal time on those days where you are struggling to stay awake.
3.) Incorporate A Calm And Relaxing Pre-Bed Routine
It can be a challenge to get enough rest when you are feeling anxious or stressed. And heading to your bed directly from your office at home is not a healthy habit either.
When you create a routine around your bedtime, this often helps with relaxing your mind and body before bed. You are basically letting your body know that it is time to start preparing for bedtime. Castlery furniture customers share their view and help you to find the best furniture to promote relaxation and comfort.
Here are some ideas you might want to try for a pre-bed routine:
– Read for 30 minutes (not on a computer or phone)
– Journaling for 15 minutes
– Meditating for 10 minutes
– Taking a warm shower or bath
4.) Improve Your Diet Or Eating Habits
Mental health and nutrition are linked closely. In general, a healthy diet can lead to deeper and better sleep.
Your evening meals can have a significant impact on your chances of getting a good night’s rest.
You should be avoiding products that contain caffeine like green tea, soda, chocolate, or coffee.
Alcohol can also reduce REM sleep, which is a critical part of your sleep that helps you to feel well-rested. So, it is highly recommended to avoid drinking alcohol just before you go to bed.
5.) Avoid Large Meals Just Before Bed
Dinner is typically the biggest meal in a day for many families.
This presents challenges when it comes to sleeping for a few reasons. To begin with, you are giving your body unnecessary energy near your bedtime, which is obviously counterintuitive.
At the same time, a large meal takes time to properly process, and your body is going to prioritize this over letting you fall asleep.
An easy way to combat this is to have a large lunch and then a small dinner. You could also start eating your dinner earlier or stay away from foods that are carb-heavy, such as potatoes or bread.
With this in mind, there are no one-size-fits-all diets. It is more about understanding how your body works so that you can make more informed decisions.
Another way to improve your current eating habits involves practicing mindful eating. This means experiencing the meal and slowing down, as opposed to eating while watching TV.