Sleep deprivation can affect you in so many ways, from physical to emotional and even mental. If you want to make sure that you’re sleeping well, there are a number of methods that you can use, from simple lifestyle changes to more advanced methods like cognitive behavioral therapy (CBT). Sleep like a baby with these seven methods for getting better sleep.
1) Enlist help from your smartphone
7 Methods for Getting Better Sleep
- One way to get better sleep is to use your smartphone to your advantage. There are several apps that can help you wind down before bed and track your sleep patterns.
- Another helpful method is to keep your bedroom dark and cool. Create an environment that promotes relaxation and comfortable slumber.
- You should also avoid screens in the hours leading up to sleep. The blue light emitted from phones, tablets, and TVs can disrupt your body’s natural circadian rhythm and make it harder to fall asleep.
- Instead of scrolling through social media or watching TV, try reading a book or listening to calming music before bed.
- Establishing a regular sleep schedule can also be beneficial.
2) Establish a regular sleep schedule
A regular sleep schedule is key to getting the best sleep possible. Shoot for seven to eight hours of sleep per night, and stick to it as much as possible your health. Health is a major concern when it comes to sleeping well. The more healthy habits you have, the better chance you have of sleeping like a baby!
Avoid caffeine six hours before bed: Caffeine in high doses acts as a stimulant, which causes an adrenaline rush. You should avoid caffeinated drinks six hours before bed if possible because they keep your mind racing and prevent restful sleep.
don’t nap after 3 pm: Napping might seem like a good idea, but studies show that napping between 3 pm and 6 pm disrupts nighttime sleep patterns. As such, we recommend limiting naps during this time period if you want quality sleep every night.
3) Avoid snacking before bedtime
Eating before bed can cause indigestion and heartburn, which can keep you up at night. If you’re feeling hungry before bed, try eating a light snack that won’t weigh you down, like a piece of fruit or a handful of nuts. To help yourself sleep better after dinner, stay away from heavy meals and choose dishes with smaller portions of carbohydrates, protein, and fat. In addition to avoiding large meals close to bedtime, avoid caffeine after noon because it will make it harder to fall asleep later on in the evening. Drink water throughout the day instead of caffeinated beverages if you want to sleep better at night. Get some sunlight during the day: Even if you don’t have time for an outside run during your lunch break, simply opening your curtains or sitting by a window will give your body enough natural sunlight so that it can produce melatonin later on in the evening when it’s time for bedtime.
4) Use white noise machines
If you live in a noisy area or have roommates, consider investing in a white noise machine. White noise can help block out external noise and allow you to focus on sleep. There are many different types of white noise machines available, so find one that fits your needs and budget. You can also try using fans or earplugs to create white noise. -Skip the coffee: Caffeine is an effective short-term stimulant but it can wreak havoc on the quality of your sleep. In addition to staying away from coffee and tea, avoid soda and chocolate after 3 pm.
-Turn off electronics at least 30 minutes before bedtime: Your brain interprets blue light as daylight which will keep you awake longer than necessary. Avoid looking at any screens at least 30 minutes before bedtime. It’s also best not to charge electronics in the bedroom as they emit blue light even when not being used.
-Avoid alcohol close to bedtime: Alcohol disrupts REM cycles which decreases its effectiveness as a sleeping aid.
5) Stay away from technology at least an hour before bedtime
Staring at screens right before bedtime is a recipe for poor sleep. The blue light emitted by screens suppresses the production of melatonin, the hormone that helps regulate your sleep cycle. To get the best sleep possible, disconnect from technology at least an hour before bedtime. That means no more checking email in bed, scrolling through social media, or watching TV. Put away your phone, laptop, and any other electronic devices, and pick up a book instead. You’ll be surprised how much better you sleep when you disconnect from technology before bedtime.
Starting your day with some form of exercise can help you fall asleep more easily at night. It doesn’t have to be a long, strenuous workout—even a short walk or run can make a difference. Plus, exercise releases endorphins that can boost your mood and help you feel more relaxed.
7) Get enough sunlight during the day
If you want to sleep like a baby, you need to get enough sunlight during the day. Sunlight helps regulate your body’s natural sleep-wake cycle, so spending time outside during the day can help you sleep better at night. Plus, getting some vitamin D from the sun can also help improve your overall health. Here are seven ways to make sure you get enough sunlight during the day. As soon as you wake up in the morning, open your curtains and let in as much light as possible. During lunchtime, take 10 minutes out of your workday to go outside and take a quick walk around the block or enjoy an outdoor lunch break. Early in the evening before dinner, spend 20 minutes sitting outdoors while soaking up that sunshine.
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FAQs with answer
Q-1-How much sleep do I need?
Ans-Most people need between 7 and 8 hours of sleep a day.
Q-2-How can I fall asleep faster?
Ans-There are a few things you can try to fall asleep faster, such as drinking chamomile tea before bed or reading a book.
Q-3-What are the consequences of not getting enough sleep?
Ans-If you don’t get enough sleep, you may experience fatigue, irritability, and difficulty concentrating.