Set A Schedule
One of the things you should start with is setting a sleep schedule. You want to make it a habit to go to sleep at the same time every night. Maintaining a set sleep schedule can help you sync up your internal clock to ensure you have a consistent sleep and wake cycle.
Napping is generally something you want to avoid doing. If you must nap, be certain that you are doing it early enough in the day. You don’t want to nap after 3 in the afternoon. Also, if you do intend on napping, keep it short. Typically, you want to keep your naps under 20 minutes for the best results. Napping for shorter periods that only last 20 minutes can improve your mood and alertness.
Don’t make the mistake of spending all of your time indoors. You need to go outside to sync your internal clock. There have been countless studies that show that exposing yourself to natural light can help to improve your sleep. If you aren’t able to get yourself outdoors daily, you could consider getting a light therapy box and using it when you wake up. Also, you should try to move throughout the day as much as possible as it’s been linked to better quality sleep.
Anyone that is having trouble with sleeping can benefit from getting more exercise into your daily routine. Exercise is something that can improve your balance and help with mobility issues. Along with this, it can even help to promote better sleep. After you workout, you can give yourself some time to allow your body to adjust and regulate its temperature and heart rate. You’ll want to keep your exercise during the day and avoid exercising too late at night as it could harm your sleep.
Avoid Caffeine and Nicotine
These are two vices that you are going to want to avoid for better sleep. While coffee is something you can enjoy in the morning, you should try to keep from consuming it in the afternoon. Caffeine can continue to disrupt your sleep even six hours after drinking it. With nicotine, you’re talking about a stimulant that can also negatively impact your sleep.
You want to try to get yourself in a relaxed state of mind whenever you are looking to get better sleep. Relaxation should be a priority when it comes to improving your sleep. This means avoiding anything stimulating right before bed. Keep your bed limited to sleep and sex. Avoid using electronics and watching TV while in bed. Ensure that your bedroom is comfortable and relaxing. Invest in a new mattress. Read about Tempurpedic pros and cons and find the perfect mattress for you.
Regulate The Temperature
You want to keep your bedroom at the optimal temperature for good sleep. You don’t want the temperature of your bedroom to be extreme one way or the other. Try to keep it at a good and consistent 63 degrees Farenheight for the best results.