Establish a Consistent Sleep Schedule
The circadian rhythm is a 24-hour cycle that your body follows. This internal clock controls the release of hormones, chemicals and other substances that determine when you are awake or asleep. To regulate your circadian clock and get a good sleep, it is important to establish a regular sleep schedule. It is important to go to sleep and wake up at the same time each day, including weekends.
You may have difficulty falling asleep during the week if you sleep late on weekends.
Create a Sleep-Conducive Environment
To create a peaceful and relaxing atmosphere, your bedroom should be dark, quiet and cool.
You may achieve this by:
* Keeping your bedroom at a cool temperature (around 65degF is ideal for sleep)
* Get blackout curtains, or a sleeping mask to block light
* The importance of investing in a comfortable bed and pillows
* Blocking out noise with earplugs, white noise machines or other earplugs
By reducing stimulation and promoting relaxation, a sleep-friendly environment can help improve your sleep. Reduced light in the bedroom helps to regulate the release melatonin which is essential for the sleep-wake cycles.
Limit exposure to bright lights and screens before bedtime
Light emitted from TVs, computer screens, cell phones and other electronic devices may disrupt your circadian clock and cause you to have difficulty sleeping.
Experts recommend that you limit your screen time at least one hour before going to bed.
Melatonin is the hormone that regulates your circadian rhythm. It tells your brain to prepare you for sleep. Light exposure tells your body when to produce how much melatonin.
You should dim the lights and switch off all electronic devices at night. The lights can trick your body to think it’s still daylight, making it harder for you to fall asleep and stay asleep.
Create A Relaxing Night Routine
Relaxing night routines can help prepare you for sleep and wind down. You can do this by reading, stretching out, meditating or taking a warm shower.
A routine can help you sleep better and faster by signaling to your brain when it’s time to go to bed. Relaxing activities can also reduce anxiety and stress, two common factors that cause sleep issues.
Reduce Caffeine and Alcohol Consumption
Sleep disturbances are often caused by caffeine and alcohol. Caffeine can be a stimulant which can take up to several hours to wear-off and interfere with your ability fall asleep.
While alcohol can help you to fall asleep more quickly, it prevents you from getting a good night’s sleep.
Limiting caffeine and alcohol intake is recommended to improve sleep. This is especially important in the hours before bedtime.
Get Regular Exercise
Physical activity daily can improve your overall sleep quality and help you to fall asleep quicker, stay asleep for longer and improve your sleep duration.
Exercise helps regulate your circadian clock and reduces stress, which is important for a good night’s sleep. Most experts recommend getting at least 30 minutes moderate exercise per day. This could include walking, jogging or cycling.
Finish your workout routine at least several hours before going to bed. Exercises that stimulate the heart in the evening may be too stimulating when you’re preparing for sleep.
