Are you having trouble falling asleep or staying asleep? To wake up feeling refreshed and full of energy, you need at least seven to eight hours of sleep each night. If you’re struggling with getting good sleep, it’s important to think about all the factors that might be interfering. While you can’t control everything that affects your sleep, improving your sleep habits can make a big difference.
Good sleep habits, often referred to as sleep hygiene, involve behaviors that help you get a better night’s rest. Studies show that 70 to 80 percent of people with chronic insomnia benefit from non-drug approaches.
It’s crucial to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body clock so you can both fall and stay asleep more easily. While sleeping in on weekends may be tempting, it can actually disrupt your body’s natural rhythm and lead to more sleep issues.
Experts recommend that healthy adults get at least seven hours of sleep each night. It might not sound like fun initially, but once your body adjusts to the routine, it brings great benefits.
If you can’t fall asleep within 20 minutes, leave your bedroom and do something relaxing like reading, meditating, writing in a journal, or doing gentle stretches. Avoid going to bed very full or very hungry, and steer clear of large, heavy meals close to bedtime. Make dinner your lightest meal and avoid heavy and spicy foods that can cause indigestion or heartburn. Cut down on caffeine-containing foods and drinks such as tea, coffee, chocolate, and sodas, especially in the hours before bed.
Also, be cautious with nicotine and alcohol. While nicotine and caffeine can keep you awake, alcohol might make you sleepy at first but can disrupt your sleep later on.
Creating the perfect sleep environment is key. Your bedroom should be dark, cool, and quiet. Light exposure can make falling asleep difficult. Consider room-darkening shades or a sleep mask to block out light. Avoid using phones and laptops right before bed. To minimize noise, place your bed against an inside wall or use earplugs or a fan.
Reserve your bedroom for sleep and relaxation only. This way, your body will associate the bed with sleeping, not with work or TV.
Regular exercise can also improve your sleep. Just avoid working out right before bedtime. Research shows that previously inactive adults who began exercising regularly experienced better quality sleep, felt more energized, and had fewer depressive symptoms.
Managing stress is equally important for good sleep. Stress, anxiety, and worry can keep you up at night. Try to resolve issues before bedtime. Write down what’s bothering you and set it aside for the next day. If stress becomes overwhelming, consider seeing a doctor. Stress-reducing techniques like aromatherapy, gratitude journaling, deep breathing, or meditation can also help.
If sleepless nights are becoming a regular issue, start by monitoring your sleep patterns. With modern technology, there are many apps available that can track your sleep. These apps can help you identify patterns and factors that impact your sleep, allowing you to make necessary changes.
Everyone experiences a sleepless night now and then, but if it’s happening often, it’s best to consult a doctor. Keep practicing these sleep tips consistently, and soon, sleepless nights may be a thing of the past.