10 Simple Ways to Improve Your Sleep

 

How many hours of sleep are you getting each night? Ten? Seven? Four? For most adults, those numbers probably fall somewhere in between those. We’re all busy people and sometimes our busy schedules don’t allow us to get the sleep we need each night to function at our best, but that doesn’t mean you have to live with bad sleep habits. In fact, here are ten simple ways to improve your sleep that won’t require you to change much about your day-to-day routine.

 

Follow your internal clock

Some people are morning larks, others are night owls. If you’re a bird that gets tired at night, it’s best not to fight your natural rhythm—and, instead, learn how to adjust your schedule and daily habits so you get quality sleep. Go easy on caffeine: Consuming caffeine in large amounts is a sure-fire way to stay awake for hours on end. The tricky part knows exactly how much large means. In general, if you consume 300 mg of caffeine or more (that's about 3 cups of coffee), chances are it will disrupt your sleep quality. Talk with your doctor if you have trouble sleeping and have been consuming an above-average amount of caffeine each day.

 

Do not fall asleep with lights on

If your bedroom is as dark as a cave, you're more likely to drift off quicker. Light suppresses the production of melatonin—the hormone that regulates sleep and wake cycles. Expose yourself to sunlight during the daytime, which helps you get sunrise cortisol production going in a healthy way at night. If that's not an option, blackout curtains are a good alternative. Better yet: if you can't keep light out of your bedroom during sleeping hours, wear an eye mask or invest in special amber-tinted eyeglasses or contacts that block out blue-wavelength light.

 

No screen time before bed

Just like you probably shouldn’t get behind the wheel after downing a glass of wine, you also shouldn’t read your email or watch TV right before bed. The blue light emitted from screens can suppress melatonin production, making it harder for you to fall asleep and stay asleep. Shut off all screens at least 30 minutes before hitting snooze on your alarm clock.

 

Keep technology away from the bedroom

Phones, tablets, computers, and televisions tend to emit light and radio waves that can disrupt your circadian rhythm. When you’re ready for bedtime, shut down your devices in another room or at least turn off their lights. Use blue-light filters on your phone (Android), computer (Mac), and television (Apple TV) if they’re too much of temptation in your bedroom.

 

No coffee afternoon

Many people use coffee as a tool for staying awake throughout long workdays. While it might provide an energy boost, there’s research that says caffeine can disrupt your circadian rhythm—the 24-hour internal clock that regulates your body’s natural cycles. In general, it’s best to limit consumption of caffeinated beverages before noon (although one exception is green tea). The later in the day you consume caffeine, and especially if you drink it after 3 p.m., more and more of it will remain in your system into nighttime. This leads to poor sleep quality, which causes fatigue during daytime hours. Avoid consuming caffeine after 12 p.m., at least six hours before bedtime, if possible.

 

Get an exercise routine

Inadequate sleep has been linked to an increased risk of several diseases, including diabetes and heart disease. Exercising in your free time is one way to improve your sleep. Not only will it help you relax and reduce stress, but it can also serve as a cue for your body that it’s time for bed. Studies have shown that exercising within three hours of going to bed leads people to get more restful sleep than those who didn’t exercise at all or were inactive later in the day. The right type of exercise can also enhance other aspects of your life. Exercise stimulates hormones that make us feel happy, improves our moods, and increases our self-esteem—and feeling good about yourself is a key part of sleeping well.

 

Avoid stimulants in the afternoon

Some research has shown that consuming caffeine later in the day can lead to disrupted sleep patterns, which might include waking up during your normal sleep cycle. If you’re having trouble sleeping, cut back on coffee and other caffeinated drinks after lunchtime. Just remember that even decaf has a little caffeine in it (about 5 milligrams per cup), so be sure to avoid tea or anything else with added caffeine if you have difficulty sleeping. Alcohol should also be limited, as it can interfere with REM sleep and cause nightmares. But if a glass of wine at dinner seems like part of your bedtime ritual, don’t feel guilty—just try not to let those activities extend beyond 7:00 pm.

 

Do not take naps during the day

Napping is a habit that is hard to break. However, naps during the day can make it more difficult for you to fall asleep at night and may increase your risk of insomnia in general. If you are feeling sleepy, take a short walk outside or do another activity that will give you an energy boost rather than taking a nap. Try not to nap for more than 20 minutes at a time; any longer than that could negatively impact your sleep cycle throughout the night. Remember that adults generally need 7-9 hours of sleep per night, so aim for those numbers on most nights, and naps should be out of the question.

 

Calm down, relax and unwind at night

You can’t expect yourself to sleep well if you’re stressed out and anxious about work or life in general. If your mind is buzzing with worries, try progressive muscle relaxation, yoga, or another relaxing activity before bedtime. If you have trouble sleeping because of stress-related hormones such as cortisol and adrenaline, get into a routine of morning exercise (it will help reduce stress), eating balanced meals throughout the day (reduce cravings that come from blood sugar fluctuations), and limit caffeine and alcohol in the evening (they act as stimulants and affect sleep quality). You might also try journaling when you first wake up; it can be very soothing for some people. Experiment with different strategies until you find one that works for you.

 

Change your mattress if you sleep on it for more than 8 years

It makes sense that an old mattress would wear out after a while—and it does. Experts say it's necessary to replace your mattress every seven to ten years. If you're still experiencing back pain, shoulder pain, or poor sleep despite your best efforts, an old mattress could be the culprit. Consider investing in a new one if you can't remember when you got your current one; they're just not as good when they get older. And don't forget about other parts of your bed: pillows and sheets also need replacing regularly.

So, Dear Readers, these Ten Simple Ways to Improve Your Sleep. Many people will already know many of these solutions. You must have learned something.

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