Not surprisingly, most people don’t get enough sleep at night due to their habits, busy schedules, sickness, and stress among other factors. However, there are science-backed steps that you can take to improve your sleep. Here are 5 of them.
Wind down before bedtime
Most of us lead very busy lives with so much to do and limited time to accomplish everything. This explains why most result in working long hours into the night. Unfortunately, this makes it harder to find quality sleep when bedtime comes. Having time to wind down helps calm down your mind from a busy day, which makes it easy to transition to a good night’s sleep.
Be sure to put off work a few hours before heading to bed. No matter how pressing an issue is, attending to it right before bedtime can cause stress that makes it harder to fall asleep. Other things that you can do to wind down include reading a book and listening to soothing music. At this time, avoid alcohol and caffeine as they can diminish sleep quality.
De-stress
Emotional stress is one of the leading factors that lead to insomnia. While it can be hard to avoid triggers that cause stress, finding ways to reduce the stress before bedtime can lead to better sleep.
You can practice relaxation techniques such as meditation, deep breathing, taking a warm bath, or gentle yoga right before bedtime to relax your mind and body. You can also try visualizing your happy place to get rid of unwanted thoughts. Regular exercise with workout equipment during the day and eating well-balanced meals also reduce stress. In addition, keep a gratitude journal where you jot down what you are grateful for every day. This not only reduces stress but also helps in lowering blood pressure.
Create a restful environment
A restful environment is one that allows you to fall asleep easily and comfortably. To create such an environment, start by decluttering your bedroom. Get rid of things that you don’t need in the room as well as distractions such as the TV. In addition, turn off the lights and lower the temperature to a range between 60 and 67 degrees Fahrenheit. It is also helpful to create peace and quiet in the bedroom. If you are often distracted by car horns and other noises from the outside, use white noise to cancel them out. In addition, choose a comfortable mattress and pillow that will support your neck and back to avoid muscle pain. It is important that you consider the material of the pillow fill especially if you are allergic. Ensure that your pick doesn’t give you sniffles or congestion in your sleep.
Learn to “power down” hours before sleep time
The blue wavelength from screens hinders the production of melatonin, the hormones that aid the transition to sleep mode. Exposing yourself to this light just before you get to bed only makes it harder to fall asleep.
In this case, avoid using your computer or phone for a few hours before your bedtime. You should also avoid watching television at this time. Of course, it can be hard to stay away from these gadgets especially with pressing work emails to answer and these gadgets being a source of entertainment. However, developing a ritual where you power down your electronics can go a long way in helping you sleep better. Find an alternative thing to do such as reading a book.
Seek advice
When you are not knowledgeable on sleep matters, it can be hard to find what works for you. Some people suffer from serious insomnia that is hard to treat on their own. If every tip that you have come across fails to yield results, it is important to seek advice from experts. Doctors have the experience and knowledge to diagnose any underlying issues and offer expert advice that can help you.
You can also turn to the internet to find research on how to understand the science of better sleep. The internet gives you access to articles about the science of sleep. Such articles can give you insights from sleep scientists on matters such as sleep apnea, sleep deprivation among other sleep conditions.
Conclusion
Few people enjoy falling asleep faster and for longer. If you are in the majority list of those who toss and turn throughout the night, understanding how science can help you sleep better is important. Start by winding down your day, turning off your screens, and finding ways to reduce stress. Make your bedroom a place where you can fall asleep easily. If nothing works for you, turn to the experts for help.
Most sleep problems are treatable with proper diagnosis and treatment plans. Alaska Sleep Clinic is the most comprehensive sleep lab in the state, with locations in Anchorage, Fairbanks, Soldotna, and Wasilla. Call us today @ 907-357-6700.
