6 Things That Will Help You Get Better Sleep At Night
Do you toss and turn all night only to fall asleep for a few minutes and get woken up by your alarm clock? We’ve all been there before. In fact, many people go through phases of not sleeping well. Whether it’s due to the season, a racing mind, an uncomfortable environment, or unhealthy routines, one thing is for sure – it affects your daily life. Thankfully, there are several simple steps you can take to get better sleep at night.
1. Set A Schedule
Creating a routine sleep schedule can make a big difference in how rested you feel. Set a time to head to bed each night and stick to it throughout the week. Creating this schedule will reinforce your body’s sleep-wake cycle. The sleep-wake cycle refers to the pattern of time we spend awake and asleep every 24 hours. Regulating your sleep-wake cycle with a sleep schedule could be the difference you’re looking for. It’s best if you stick to your schedule during weekends as well to help you sleep better throughout the week.
2. Limit Naps and Get Exercise
Naps can be very harmful to your nighttime sleep! If absolutely necessary, limit naps to 30 minutes and under, try to nap earlier in the day, and take only one nap per day. If you’re spending hours asleep in the afternoons, your sleep at night will suffer. Additionally, physical activity can lend a hand in having a better night’s sleep. Research has shown that “moderate-to-vigorous exercise can increase sleep quality for adults by reducing sleep onset (or the time it takes to fall asleep) and decrease the amount of time they lie awake in bed during the night”.
3. A Restful Environment
It can be incredibly difficult to fall asleep in a noisy or bright room. Make your room a restful place that encourages sleeping. For most of us, this means cool, dark, and quiet. Consider light-canceling curtains or shades to keep out any unwanted light. If you live in a busy environment where noise is unavoidable, look into using earplugs or playing other relaxing soundtracks in the background. To sleep at a cool and comfortable temperature, get in contact with Gulfshore Air. Our technicians can inspect your system and provide routine maintenance to ensure your home is comfortable and promotes proper sleep. A home which is too hot or too cold will leave you feeling restless.
4. Your Diet
Believe it or not, what you eat throughout the day can disrupt your sleep schedule. Going to bed hungry or over-filled can keep you up throughout the night due to discomfort. Avoid caffeinated drinks late in the day or before bed as the effects of caffeine can take several hours to wear off. Also, eating too many sugary foods and refined carbohydrates can impact your sleep negatively and cause wakefulness throughout the night.
5. Destress and Wind Down
Oftentimes, residual stress and worries can keep you from falling asleep at night. Take steps to manage your stress throughout the day, rather than letting yourself worry overnight. Practices such as taking a warm bath, reading a book, or listening to music can help alleviate stress and calm your body and mind. Turn off all electronics or screens an hour or so before you head to bed. This can help you to unwind and slow your mind down as well to get you ready for a good night’s sleep.
6. Declutter and Get Comfortable
Those who are surrounded by clutter often struggle to sleep. Studies have shown what your eyes see when you enter your room can influence if you will be able to sleep. Your pillows and bedding can influence how you rest as well. Pillows and bedding come with a variety of different fills and materials available. Finding the best fit for you can make all the difference. You should also keep clean bedding as often as possible. Clean bedding, whether you realize it or not, will make you feel calmer and more comfortable when going to sleep.
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