Sleeping is crucial for our immune systems, general well-being, brain function and so many other reasons. Without a good night’s sleep, many of us will wake up like angry zombies the next morning. It’s not pleasant for us or those around us, so it’s time to learn some tricks to help us sleep better.
The first tip to finding better sleep is having a consistent sleep schedule. By going to bed and waking up around the same time every day, our bodies will set an internal clock which will help us wake up refreshed and ready to tackle the day. It’s important to choose a bed time that is late enough where you feel tired, but early enough that you get the amount of sleep your body needs. The goal here is to stop using an alarm clock and letting our bodies’ circadian rhythm take charge of our sleep and wake periods.
The second recommendation for sleeping well is to avoid over sleeping, especially on weekends. The hard truth is that you cannot catch up on missed sleep. Over sleeping will not make your body feel better, but rather worse as it mimics jetlag. A good alternative to oversleeping, if your previous night’s sleep was cut short, is to take a short nap later in the day.
The third tip is understanding that naps should only last about 20 minutes. The longer you nap, the harder it is to fall asleep later that night. Try not to nap past the early afternoon so your body has enough activity between your nap and bedtime to feel tired again.
The fourth rule is to help you get out of a post-dinner rut. If you feel tired after eating dinner but it’s not quite bedtime yet, try doing a mildly stimulating activity. This could be going for a short walk, playing with a pet, or even doing small chores. Try not to give in to that post meal fatigue as it could mess with your sleep schedule.
The fifth rule is limiting your exposure to blue light. This means staying off your devices at least one hour before bed!!! Blue light has many implications on our sleep. It can decrease our melatonin levels and stimulate our minds rather than relax it. Both of these effects will make it even harder to fall asleep. Try unwinding with a book, meditation, or other relaxation methods before going to sleep.
The sixth tip is limiting caffeine. It goes without saying that caffeine is a stimulant and not good to drink before bed. Consuming caffeine in the morning is best.
