A Guide to Better Sleep
Proper sleep is crucial to functioning efficiently and living happily. When we lack sleep, or when our sleep is poor in quality, we face issues in focus, memory, mood, and stress. Poor sleep can lead to physical issues as well. Here we’ve compiled a list of tips and tricks to ensure you’re getting enough sleep, with good quality.
Stick to a Schedule
The recommended amount of sleep for an adult is 7-8 hours a night. It’s important to try to go to bed and wake up at the same time every day so your body is able to get used to being on schedule. However, don’t try to force yourself to sleep: if you’re unable to fall asleep, try to do something relaxing. Try stretching, mindful breathing, or reading and then try again.
Avoid Electronics at Night
The science behind this one involves your brain’s circadian rhythm. “Blue-light” can trick your brain into thinking it’s still daytime, keeping you up longer! While you should still try to avoid watching TV before bed, it’s less harmful to watch TV from a distance than it is to scroll on your phone or computer! Check out this article on Blue Light. Blue light has a dark side – Harvard Health
Make a Comfortable Environment
This one is a bit obvious, but still important for your sleep quality! Having a clean, relaxing bedroom will help you feel at peace and fall asleep. Light, temperature, and noise will impact your quality of sleep. The optimal temperature for sleep is 65 degrees, however this may vary a bit depending on how comfortable you feel. If you live somewhere with a lot of external light, try blackout curtains for your room.
Avoid Alcohol and Caffeine
Try to avoid alcohol and caffeine, as well as nicotine, for a few hours before bed. These are all stimulants which can make it harder to both fall asleep and stay asleep. Using these substances at night can also make it harder to get into a consistent sleep schedule.
Stress plays a big role in sleep quality. Consider journaling or even just writing down important things before bed, so you’re able to relax and put your mind at ease. Prioritizing tasks, scheduling days, and trying to remain organized can help keep nighttime worries to a minimum!
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