1. Don’t Drink Caffeine
A key thing you want to do is to avoid drinking any kind of caffeine at least 6 hours before going to sleep. You don’t want to get caffeine in your system too late in the day because it can elevate your heart rate and make it increasingly difficult to fall asleep for very long. Rather than drinking caffeine beverages, you’ll want to instead transition to drinking more water. Water or even herbal tea can be good beverage substitutions for later in the night. You want to be as hydrated as possible to optimize melatonin production. This is the hormone that is responsible for making you sleepy and tired.
2. Get Yourself Comfortable
Being comfortable is a must if you want better quality sleep. Try to create and maintain a clean and comfortable environment that is conducive to high-quality sleep. You need to create a space that is relaxing and one that is going to keep you from waking up in the middle of the night. Try to invest in a high-quality mattress and high-quality bedding. Both of these things can help you stay comfortable at night. In addition to this your bedroom should be clutter free invest in great furniture to keep your things neat and tidy, read these reviews about Article furniture delivery concerns to make an informed decision.
3. Avoid Screens
You’ve likely heard this one before. Any screen time should be avoided before going to sleep. The fact is, screens emit blue light. Blue light can simulate daylight which can hinder melatonin production. Thus, if you are looking to fall asleep anytime soon, it’s best not to use screens to do so. You want to try to stick to doing other activities like reading a book, writing in a journal, or even listening to music.
4. How Long To Avoid Blue Light?
There is no definitive answer to this question. However, it’s well known that you should be avoiding blue light before bedtime. Thus, you want to try to see what works best for you. However, a good rule of thumb would be to avoid screens for a minimum of 30 minutes before going to sleep. This can help your body start producing melatonin to get you asleep faster.
5. Get More Exercise
You need to be exercising every day. If you cannot get in quality exercise every day, at least try to get in a good amount of walking. You want to try to incorporate a good amount of cardio every day because it can help improve your sleep patterns. It can help you get rid of excess stress and anxiety.
6. Should You Exercise Before Bed?
This is something you want to avoid. Exercising is always good. However, try to get your exercise in earlier in the day. It’s best to avoid exercising right before bed because it can cause your body to produce too much adrenaline. This can keep you awake. It can also cause your body to warm up too much making it more difficult to cool down for a comfortable sleep.