Do you often feel tired and cranky during the day? Do you find it difficult to focus on your work or tasks at hand? If so, then you may need to improve your sleeping routine. Sleeping is essential for our health and wellbeing, yet many of us do not get enough sleep each night. In this article, we will discuss four easy steps that will help you improve your sleeping routine!
1. Establish A Regular Sleep Schedule
To start off, try to go to bed and wake up at the same time each day, even on weekends. This will help your body to follow a rhythm and make it easier to fall asleep at night. The best way to do this is to set an alarm for bedtime and stick to it as much as possible. Throughout the day, avoid taking naps as this can make it harder to fall asleep at night. Instead, you can try to get some sunlight exposure during the day to help keep your body clock on track. Namely, try to avoid being in front of screens for at least one hour before bedtime. This includes your phone, computer, or TV. The blue light emitted from these screens can disrupt your natural sleep cycle and make it harder to fall asleep.
2. Make Sure You Have A Supportive But Comfortable Mattress
Your mattress plays a big role in how well you sleep at night. If your mattress is old and uncomfortable, it may be time to invest in a new one. Look for a mattress that is supportive but also comfortable so you can get a good night’s sleep. Namely, if you are on the market for a good mattress, you might want to do good research to find the right mattress. You can be sure that you’ll sleep soundly on the Saatva mattress since it is designed with your comfort in mind. Moreover, you get 180 nights during the trial period to test it out and see if the mattress is a good fit for you. Therefore, you can be sure that you are investing in a quality product and your sleeping routine will surely improve.
3. Create A Relaxing Bedtime Routine
To help you wind down before bed, create a relaxing bedtime routine that you can do each night. This could include reading a book, writing in a journal, stretching, or listening to calm music. Also, try essential oils like lavender or chamomile to help you relax. The goal is to do something that will help you feel calm and ready for sleep. Avoid doing anything stressful or stimulating before bed, as this can make it harder to fall asleep.
Your sleeping environment can also affect your ability to fall asleep and stay asleep. Make sure your bedroom is dark, quiet, and cool. If you need a light, look into getting a modern candle warmer light. If you live in a noisy area, try using a white noise machine to help block out the sound. You may also want to invest in some blackout curtains or an eye mask to help make your room as dark as possible. The ideal temperature for sleeping is between 60-67 degrees Fahrenheit. So, if your room is too hot or too cold, it can make it harder to get a good night’s sleep.
4. Get Some Exercise During The Day
Finally, make sure to get some exercise during the day as this can help improve your sleep at night. Exercise helps to promote better sleep by helping to regulate our body’s natural sleep cycle. Furthermore, it can also reduce stress and anxiety levels, which can make it easier to get a good night’s sleep. The best time to exercise is in the morning or afternoon, as this can help you avoid a spike in energy levels late at night. Just be sure to avoid exercising too close to bedtime as this can make it harder to fall asleep.
For instance, try going for a walk in the morning or taking a yoga class in the afternoon. You can also try some gentle stretches before bedtime to help you relax. In addition, try mild exercises like stretching, Tai Chi, and Pilates. These exercises are known to be helpful in improving sleep quality by reducing stress levels and promoting relaxation.
Following these four easy steps can help you improve your sleeping routine and get the restful night’s sleep you need. Just remember to be consistent with your routine and be patient as it may take some time to see results. The most important thing is to create a routine that works for you and stick with it. If you need help getting started, be sure to talk to your doctor or a sleep specialist.
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