5 Ways to Improve Your Sleeping Habits
Everyone knows what it’s like to go through the day feeling groggy and wishing they were curled up at home taking a nap. Perhaps you were up late binging Netflix, fell into the cat video black hole on YouTube, or became hypnotized by your never-ending Facebook feed. Unfortunately, now you’re stuck feeling like a zombie all day and probably won’t be nearly as productive as you normally are.
A good night’s sleep can make all the difference in your attitude, focus, and clarity. Having good sleep hygiene makes it possible to wake up feeling refreshed and ready to take on the day. Sleep hygiene refers to your bedtime routine and the habits you have that contribute to healthy sleep hygiene or poor sleep hygiene. Check out the tips below to improve your sleep and wake up feeling great!
This may seem daunting and even impossible but think of how much time you spend on your phone before going to sleep and the moment you wake up. Leaving your phone in another room will help you fall asleep faster because it removes a distraction and eliminates the blue light on your screen from keeping you awake. Not reaching for your phone first thing in the morning will also make it easier to get out of bed and spend your first few minutes awake focused on yourself instead of the notifications you missed when you were sleeping.
Exercising a few hours before bedtime can help tire out your body. Working out may also help relieve stress which will help later when its time for bed. It’s important that you fit exercise in during the day. Working out will energize your body so doing it too close to bedtime will be counterproductive.
Doing a calming activity before bed can help bring your mind to a more restful state and help you wind down for bed. Something like reading will keep your mind relaxed and occupied.
For many people, bedtime is when all the anxiety and stress of the day hit. Using a weighted blanket may be able to ease these symptoms and make it easier to fall asleep. Sleeping with a weighted blanket may also help you experience better quality sleep. Weighted blankets can be expensive, but If you’re struggling to get quality sleep, they may be a worthy investment!
- If everything fails…get out of bed!
It may take a few days to change sleeping habits drastically so do not be discouraged if these steps don’t help on your first few tries. Laying in bed for hours without falling asleep can create more stress and pressure, making it even harder. If you’ve been laying in bed for over 20 minutes and still do not feel drowsy, try getting up and doing a relaxing activity like folding laundry or reading. It may be tempting, but do not turn to your phone or television to pass the time! This will make it even harder to fall asleep.