6 Things That Help You Sleep Better
One of the best things you can do for better sleep is to exercise during non-working hours. Even exercising once can help you fall asleep better, more quickly, and wake up fewer times as you will have an increase in slow-wave sleep (or deep sleep).
Exposure to natural light cycle
Your “master clock” in your brain regulates the sleep-wake cycle, getting too little light during the day or too much at night can really cause issues.
Since lighting plays a significant role in getting a good nights sleep, make sure that you are paying attention so your natural circadian rhythm stays in balance.
Limit TV and phone use at night
Blue light emitted from devices and other electronics can interfere with your body’s natural sleep-wake cycle, try to limit screen time before bed.
Keep a regular sleep schedule
Get into a regular bedtime routine where you wake up and go to bed around the same time every day. It’s recommended that you set your alarm clock for the same time every day and try not to sleep in on the weekends as it can mess with your circadian rhythm. A healthy bedtime routine should be focused on getting relaxed and calming your mind before rest. You can try to read a book to help with this, just make sure its on actual paper and not a device.
Meditation is a great way to help combat anxiety and stress, two things that are often causes of sleep problems. Train your body and mind to relax and focus on your breathing.
Avoid caffeine before bed
This one is self explanatory, caffeine is a stimulant and should be avoided before bedtime since it can keep you awake. When you take it before bed it blocks the drowsy feeling and makes your mind wake up when it should be winding down.